Flexed-arm hang

Hold the top of a pull-up with your chin over the bar, building lat and biceps strength and comfort in the top position.

How to do it

1. 01Place a sturdy box or chair under the bar and grip it overhand, slightly wider than your shoulders.
2. 02Step up on the box to bring your chin over the bar, elbows fully bent and chest toward the bar.
3. 03Pull your shoulders down away from your ears, brace your abs and glutes, keep your legs together and lift your feet off the box.
4. 04Hold and keep breathing; when your chin starts to sink below the bar, put your feet back on the box or lower slowly to a straight-arm hang.

Common mistakes

• Craning the neck to get the chin over — keep your neck neutral and lift your whole body, not just your chin.
• Shrugging into your ears — pull your shoulders down and keep your chest toward the bar.
• Dropping when you tire — step back onto the box or lower yourself slowly.

In the Pull-up progression

1. 1Dead hang
2. 2Scapular pull-up
3. 3Flexed-arm hang
4. 4Pull-up negative
5. 5Band-assisted pull-up
6. 6Pull-up

Standard to move on: 3 sets × 15s, two sessions in a row.