Flex Hang. How-to, proper form and tips

Flex Hang icon

In order to prepare yourself to pull-ups, the flex-hang is a starting exercise that will strengthen all muscles used when proper pulling.

Video demonstration

How to and step by step instructions:

  1. Step in a chair or box, allowing to grab the pull-up bar with your elbows bent, chin above the bar, and without effort.
  2. Step forward, keeping the elbows in the bent position and sustaining your body only with the arms.
  3. Return to the chair or box after holding this position for a few seconds.

Hints & tips:

  • You can also jump to the bar but, ideally, use a box or chair to climb on.
  • Avoid balancing. Keep your body steady.
  • In a lower pull-up bar, say in the door, bet your knees to put all weight in your arms.


  • Strengthen your arms, back and core.
  • Prepares for a pull-up.

Counting & gamification:

  • Count repetitions per day, week or month.
  • Add this exercise to the list of Pull-up friendly you use, count them at well as negative pull-ups.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Biceps, Forearms, Hand

Secondary muscles: Abs, Upper Back

Other names

The exercise can be found with other names. Examples are:

  • Flex Hang
  • Flexed Arm Hang

Pull-up progression

Flex Hang icon
2. Flex Hang

Muscle: Hand

Category: Isometric