Supination Bar Hang Stretch
The dead hang with an underhand grip, palms facing you; the lats and forearms lengthen under the body's own weight.
How to do it
Setup
Hanging from a pull-up bar, hands shoulder-width in an underhand grip, arms straight, feet off the floor.
Steps
- Let the shoulders rise and the body hang long.
- Keep the legs still and the palms turned toward you.
- Hold and breathe, then step down before the grip gives out.
Common mistakes
Swinging the legs: a still hang lets the lats lengthen. Dropping off at the end: step down onto a box or the floor. Hanging with bent elbows: straighten them fully.
Breathing
Slow and even through the hold.
