# Arch Hang

URL: https://heatsy.app/ex/arch-hang

Also known as: Scapular Arch Hang, Active Arch Hang, Arched Bar 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](https://heatsy.app/ex/pull-up)
- [Inverted Row](https://heatsy.app/ex/inverted-row)