Arch Hang

Body region

• Back
• Shoulders

Muscles

Main

• Trapezius
• Latissimus Dorsi

Helps

• Teres Major
• Rhomboids

Holds

• Erector Spinae
• Rectus Abdominis
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Equipment

• Pull-Up Bar or Gymnastic Rings

Technique

1. Hang from a bar with an overhand grip, hands about shoulder-width apart and arms straight.
2. Pull the shoulder blades down and back so your body rises slightly without bending the elbows.
3. Lift the chest toward the bar and let the upper back arch.
4. Hold the position for the set time, then relax back into a dead hang under control.

Cues

• Keep the elbows locked; the lift comes from the shoulder blades.
• Point the chest at the bar.
• Breathe steadily during the hold.

Common mistakes

• Bending the arms and turning it into a partial pull-up.
• Overarching the lower back instead of the upper back.
• Dropping out of the hold suddenly at the end.

Alternatives

• Pull-Up
• Inverted Row