Arch Hang

GymDaze demonstration

Watch Arch Hang

Technique

How to perform Arch Hang

1. Hang from a pull-up bar with a shoulder-width overhand grip and straight elbows.
2. Draw your shoulder blades down and back without bending your elbows.
3. Lift your chest and let your torso lean back slightly as you form the described arch through your back.
4. Keep your legs together and hips extended while maintaining the arched shape.
5. Hold without swinging, keeping the shoulders active and breathing normally.
6. Release the arch and return under control to the starting hang.

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi, Erector Spinae, Trapezius.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.