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.

Diagonal Pull aparts

This exercise requires a red loop band.  Hold the band at its ends with each hand.  Keep one arm straight with your hand at your side.  Keeping that hand stationary, bring your other hand to touch the stationary hand then pull up and away at a 45 degree angle so it finishes outside your shoulder line, but above head height.

Second option is to keep the top hand stationary and instead pull the other arm down at a 45 degree angle to finish outside your hip.