How to perform Bodyweight Arch Hang with proper form

Starting Position

1. Grip: Hang from a pull-up bar with an overhand grip, hands about shoulder-width apart.
2. Body: Start from a passive dead hang with arms straight and shoulders relaxed up by the ears.

Movement

1. Engaging Phase:

   • Pull your shoulder blades down and back, away from your ears.
   • Lift your chest toward the bar and arch the upper back, keeping the arms straight.

2. Holding Phase:

   • Hold the arched, shoulders-engaged position for time.
   • Keep the core tight and legs still - the arms stay straight throughout.

Key Points

• Keep the arms fully straight - this is a scapular and back exercise, not an elbow-bending pull.
• Drive the chest up toward the bar rather than shrugging the shoulders.
• Build up to holds of 20-30 seconds before progressing toward negative pull-ups.