How to do it
Squeeze your legs together and point your toes for full-body tension.
- 1
Grip the special bar with an underhand grip (palms facing up) at shoulder width.
- 2
Hang from the bar with your feet off the ground, allowing your body to fully extend.
- 3
Gently pull your chest up towards the bar while keeping your elbows straight to stretch the biceps.
- 4
Hold the stretch for 15-30 seconds before slowly releasing.
Expert tip
Ensure you perform this stretch in a controlled manner to avoid overstretching the biceps and causing injury.
Common mistakes
- ✕Bending the elbows during the hang
- ✕Swinging or kipping during the hang
- ✕Shrugging the shoulders toward the ears