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Technique

  1. Hang from Rings or a Pullup bar and grip with your hands shoulder-width apart.
  2. Rotate your body through the arms so your shoulders move behind the line of your torso, getting into full Shoulder extension backward.
  3. Hold that position for time.
  4. As you get more comfortable with this position, aim for your body to relax, letting your legs hang freely and your shoulder open fully.

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Form tips

  • Keep the shoulders depressed and slightly active rather than fully collapsing.
  • Let the elbows straighten naturally, but do not force lockout if mobility is limited.
  • Maintain a neutral head position; avoid craning the neck forward.
  • Enter and exit the position slowly to avoid sudden stress on the shoulders.
  • Use bent arms or partial range if full extension cannot be controlled.
Risks
  • This exercises places high stress on the shoulder capsule, biceps tendon, and anterior shoulder structures.
  • Sudden drops or uncontrolled entry can strain the shoulders or elbows.
  • Limited shoulder mobility increases the risk of joint irritation or tendon overload.
  • Should be avoided or heavily regressed if shoulder pain, instability, or prior injury is present.
  • Progress gradually over time; connective tissue adapts slower than muscles.

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Muscles

Strength

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Forearms
Flexibility

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Anterior deltoid
  • Pectoralis major (clavicular head)

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars

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Appears in

Flexibility
Joint movements
Shoulderextension backward
HandFinger flexion
trains stretches

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Progressions

e0cs

Tuck skin-the-cat

Intermediate

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Regressions

e04v

Hanging prone plank

Novice
e0ay

Standing german hang

Beginner
e0az

Standing german hang to tuck Inverted hang

Beginner
e066

Kneeling german hang

Beginner
e07s

Pike skin-the-cat

Intermediate
e10j

Bent-legs bench dip

Novice
e06o

Long table top

Novice
w00f

Pullup 360

Intermediate
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