Forearms
Bar Hang
The Bar Hang is a strength exercise on a pull-up bar for your forearms. Share of the load in the Zulta muscle model: forearm flexors 60%, forearm extensors 12% and lats (upper) 8%.
How to do it
- Stand under a pull-up bar and grip it with palms forward, a little wider than the shoulders.
- Lift the feet so the body hangs with the arms straight.
- Pull the shoulders slightly down away from the ears.
- Hold for 20 to 40 seconds, breathing slowly and evenly.
- Step down to a box or the floor under control.
Tips
- Squeeze the bar evenly with all fingers and wrap the thumbs around it.
- Keep the legs still and together to stop swinging.
Common mistakes
- Bending the elbows to share the load.
- Dropping off the bar suddenly at the end.
Muscles worked by the Bar Hang
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hanging or pinching a load is an isometric grip: the finger flexors do the work, the extensors co-contract, and in a hang the lats and lower traps keep the shoulder packed.
Bar Hang alternatives
Same equipment
Different equipment
No equipment
Make it harder
Frequently asked questions
What muscles does the Bar Hang work?
Mainly the forearm flexors. The forearm extensors assist.
Is the Bar Hang good for beginners?
Yes. The Bar Hang is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Bar Hang?
For example the Dead Hang, One Arm Bar Hang and Fat Grip Hold. They train mostly the same muscles, some with different equipment.
How do you make the Bar Hang harder?
Add weight or reps, or move on to the One Arm Bar Hang and Fat Grip Hold.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.