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Technique

  1. Get into the bottom position of a Horizontal row (= Hanging plank).
  2. Use a False grip.
  3. Hold this position for time.

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Muscles

Strength

Primary

  • Forearms

Secondary

  • Back
  • Flexor carpi radialis
  • Flexor carpi ulnaris
  • Palmaris longus
  • Abductor pollicis longus
  • Flexor digitorum profondus
  • Flexor digitorum superficialis
  • Flexor pollicis longus
  • Rhomboid major
  • Middle trapezius
  • Lower trapezius

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Equipment

Rings
Rings

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Appears in

Strength
Joint movements
Wristflexion
trains stretches

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Progressions

e03h

False grip straight-arm hang

Novice
e03k

False grip row

Intermediate
e00r

Pike inverted hang

Novice
e0o6

False grip bent-arm hang

Novice
e0o5

One-arm assisted false grip

Intermediate
e03j

False grip pullup

Intermediate
e0c9

Table top

Novice
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