Technique
- Stand by a sturdy vertical beam, place the closest hand against the beam at the level of your hips and wrap the other arm around the beam such that your forearm is pressing against it.
- Support the side of your body with your lower elbow and pull with your upper arm to lift yourself off the ground.
- Hold yourself parallel to the ground with the legs fully extended.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Shoulders
- Rotator cuff
- Back
Secondary
- Chest
- Obliques
- Pelvis
- Spine
- Neck
- Abs
Individual muscles
Individual muscles
- Middle deltoid
- Supraspinatus
- Latissimus dorsi
- Teres major
- External oblique
- Internal oblique
- Quadratus lumborum
- Spinalis thoracis
- Longissimus thoracis
- Iliocostalis
Equipment
Appears in
Calisthenics skills
Joint movements
Regressions
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Half-layout clutch flag
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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.