Arch Hang
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
HOW TO PERFORM
- Hang from the bar with the shoulder blades pulled down and back.
- Arch the upper back and lift the chest toward the bar, looking slightly up.
- Keep the arms straight and hold the shape.
FORM TIPS
- Straight arms throughout. The work is in the upper back, not the biceps.
- Hold for time rather than counting reps, and stop before the arch collapses.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.