All exercisesFamily in the library
Mobility Β· Upper body
Bent-arm hang
Difficulty Pull-ups and pulldowns
How to perform it
Isometric hold at the top of a pull-up (chin over the bar, elbows bent). Targets the biceps and lats β top-end pull-up strength. Differs from the chin-up in having no movement (hold only).
Equipment
- Pull-up bar / Doorway pull-up bar / Wall-mounted pull-up bar / Gymnastic ringsBodyweight
Muscles worked
Front
Back
Muscles and artwork credits
- Biceps
- Forearm flexors
- Lats
- Mid and lower traps
- Rectus abdominis
- Rhomboids (not on the surface map)
Related exercises
Find another variation and compare difficulty.
Bar hangs
Exercise family Β· pattern: Pull-ups and pulldowns
1 family Β· 9 variationsDifficulty
- Dead hang
- Active hang
- Scapular pull-up
- Tuck hang
- Bent-arm hangCurrently viewing
- Rope hang
- Towel hang
- L-sit hang
- One-arm hang
Difficulty describes how demanding the execution is. It is not a recommended training order.