Quick Answer
Flexed Arm Hang is a beginner strength exercise that targets your biceps and lats. It uses a pull up bar. Jump or step up so your chin is above the bar with palms facing away or toward you.
Video Tutorial
How to Perform the Flexed Arm Hang
- 1
Jump or step up so your chin is above the bar with palms facing away or toward you.
- 2
Hold this position with your elbows fully flexed and core engaged.
- 3
Maintain the hold for the desired duration without letting your chin drop below the bar.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Leading with the biceps instead of initiating the pull by retracting your shoulder blades.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Flexed Arm Hang isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Flexed Arm Hang work?
The Flexed Arm Hang primarily works your biceps and lats. Secondary muscles include the core and forearms.
What equipment do I need for the Flexed Arm Hang?
The Flexed Arm Hang needs a pull up bar. You can perform it at home or at the gym as long as you have what's listed.
Is the Flexed Arm Hang suitable for beginners?
Yes. The Flexed Arm Hang is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Flexed Arm Hang should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Flexed Arm Hang every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train biceps and lats more frequently, alternate harder and easier variations and keep overall weekly volume moderate.