Hanging from a bar to train grip and shoulder/scapular control.
- +Builds grip endurance
- +Can improve shoulder comfort for some
- +Simple finisher or warm-up
- –Can aggravate shoulders if unstable
- –Elbow/forearm irritation if overdone
This exercise targets:
–
Forearms
Upper Back
Lats
Traps
Shoulders
Rotator Cuff
Rear Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Grab a pull-up bar with hands shoulder-width (overhand or neutral grip)
- Step or jump up and let your body hang fully straight
- Keep shoulders “active”: gently pull them down away from your ears
- Brace your core and keep ribs down; avoid excessive swinging
- Legs together and still; cross ankles if it helps
- Breathe slowly and hold for time, stopping before grip fails
- Step down under control (don’t drop) and rest, then repeat
