Bent Arm Chin Hang
The Bent Arm Chin Hang is a great pull-up progression and bodyweight exercise, allowing an athlete to strengthen their bent-arm strength, using time to increase capacity in biceps and lats.
- Type Of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
- Difficulty: Beginner
- Equipment: Pull-up Bar
Bent Arm Chin Hang
![Bent Arm Chin Hang 1 Bent Arm Chin Hang Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/7-BentArmChinHang-1.jpg)
![Bent Arm Chin Hang 2 Bent Arm Chin Hang End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/7-BentArmChinHang-2.jpg)
![Bent Arm Chin Hang 3 Bent Arm Chin Hang](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/06/BentArmChinHang.jpg)
- Grab a pull-up bar in a chin-up grip, with your palms facing you.
- Jump or step up to the top of a chin-up with your chin over the bar at a minimum.
- Keep your neck and chin off the bar.
- Hold for time, keeping a straight body and stable position throughout.
![Bent Arm Chin Hang 4 Hinge Row](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/RC_PE5_-_2.jpg)
- Exercise: Hinge Row
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
- Difficulty: Beginner
- Equipment: Gymnastic Rings, TRX
![Bent Arm Chin Hang 5 Negative Pull-Up](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/06/RC_PE7_-_2.jpg)
- Exercise: Negative Pull-Up
- Type of Exercise: Strength
- Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
- Difficulty: Moderate
- Equipment: Gymnastic Rings, TRX