Flexion of the arms in the hang ► chin over bar hold

Individual work

When hanging on the horizontal bar (upper grip, back of hands pointing backwards), arms bent so that the chin is at or above the horizontal bar (arms at least at shoulder height), hold the position (elbows close to the body, legs stretched).

Attention:
Keep the whole body as stable as possible (body tension, no swinging/swaying).

Lighten:
Attach an elasticated band to the bar to place one or both feet in its loop.

Harden:
Additional weight.

Variation:
Grab the bar with an underhand grip (palm facing your face).

1 horizontal bar

1 elasticated rubber band ► Make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► Make the exercise more difficult (additional weight)