Exercise description of the arm hang.  Learn about the arm hang with videos, pictures, and other sports information.  Also learn how the arm hang can improve your sports performance.

Primary muscles worked:  Forearms

Synergist Muscles:  N/a

Mechanics:  Isolation

Equipment:  High bar with body length ground clearance

How to perform the exercise:   To perform the arm hang, utilize a high bar, and position a step or bench next close to the bar. Now, grab on to the bar with both hands, and allow the body to hang. As time passes, the muscles in the forearm must continually contract to ensure that the athlete is able to maintain this position.

Spotting the exercise:  A spotter should be to the side of the athlete, and if the athlete begins swaying, gently stabilize the athlete by placing a hand on their back. Also, the spotter may help the athlete down if the athlete is unable to maintain grip.

Sport specific application:  Grip and forearm strength is important in many sports, especially those designed with playing equipment such as sticks, oars, bats, or poles. Also gymnastics requires a substantial amount of this strength as well. These athlete's can all benefit greatly from adding the arm hang to their workout.