Flexed Arm Hang

Hanging in either a pullup grip (pronated) or chinup grip (supinated), pull until your arms are bent at less than 90 degrees. This movement is isometric, so we will be holding the static position for a length of time. It is important the elbows stay close to the body and not flared out to the sides.

Variations: Pulling until your chin is over the bar, and your elbow angle is compeletely closed, and hold. Or pulling until your elbow angle is 90 degrees and holding in this position.

Band overhead press with Lat pulldown

Using a red loop band (light), step one foot on one end of the band to secure it. Holding the band with both hands, loop thumbs under the band so you are holding it in a front rack position. Keeping the elbows close together press the band straight overhead. From this position let the elbows flare out to the side of the body as you pull the band wide, bringing your elbows down to shoulder height. Reverse the movement pressing your arms overhead, and bringing the elbows back in front of the body as you lower them back to your starting position.