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Technique

  1. Start in an Inverted hang position, then lean forward while keeping your body fully straight: your shoulders, hips, knees and feet should all be on the same line.
  2. The more you lean forward, the harder the exercise becomes.

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Muscles

Strength

Primary

  • Rotator cuff
  • Back
  • Shoulders
  • Triceps

Secondary

  • Forearms
  • Abs
  • Obliques
  • Pelvis
  • Teres minor
  • Teres major
  • Posterior deltoid
  • Middle trapezius
  • Latissimus dorsi
  • Rhomboid major
  • Triceps brachii (long head)
  • Lower trapezius
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars

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Appears in

Calisthenics skills
Joint movements
Elbowextension
Shoulderretractionextension backward
trains stretches

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Progressions

e03r

Front lever

Elite

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Regressions

e03c

Front straddle inverted hang

Intermediate
e0cj

Tuck front lever

Intermediate
e0uf

Back lever lean

Intermediate
e11z

Meathook

Intermediate
w00f

Pullup 360

Intermediate
e01g

Advanced tuck front lever

Advanced
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.