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Technique

  1. Stand under a pair of Rings at head height and grip with your hands shoulder-width apart.
  2. Incline your body forward and rotate the arms backwards so your shoulders move behind the line of your torso into full Shoulder extension backward.
  3. Lean forward to let your body relax into the hang, allowing the weight of your body to open the shoulders.

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Form tips

  • Keep the shoulders depressed and slightly active rather than fully collapsing.
  • Maintain a neutral head position; avoid craning the neck forward.
Risks
  • This exercise places high stress on the shoulder capsule and biceps tendon; enter and exit slowly.

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Muscles

Strength

Secondary

  • Shoulders
  • Chest
  • Biceps
Flexibility

Primary

  • Shoulders
  • Chest

Secondary

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

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Equipment

Rings
Rings

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Appears in

Flexibility
Joint movements
Shoulderextension backward
trains stretches

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Progressions

e03x

German hang

Novice
e0az

Standing german hang to tuck Inverted hang

Beginner

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Regressions

e066

Kneeling german hang

Beginner
e14g

Band-assisted rings dip

Intermediate
e08l

Rings dip

Intermediate
e14f

Weighted rings dip

Advanced
e06o

Long table top

Novice
e0d8

Sitting arms extension

Beginner
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