Arch Hang
Trains the upper back. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app counts your sets, times your rest and remembers every rep.
Technique
How to do the Arch Hang
- Hang from a pull-up bar with an overhand grip, hands about shoulder-width apart, arms straight.
- Without bending your elbows, pull your shoulder blades down and back and arch your upper back, lifting your chest towards the bar.
- Hold the arched position for a moment.
- Lower back to a dead hang under control. Repeat for the desired number of repetitions, or hold the arch for time.
Form cues
Getting it right
- Your elbows stay straight the whole time; the movement comes from your shoulder blades and upper back.
- Aim to bring your arms towards a 90-degree angle with your torso as you get stronger.
- When 3 sets of 8 come easily, move on to negative pull ups.
Muscles worked
What Arch Hang trains
In the programs
None of our programs use the Arch Hang
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a upper back exercise that is, there are 15 on the Upper Back page.
Substitutes
Swap Arch Hang for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Arch Hang for you
Durata times your rest and puts last session's reps in front of you, so you always know the number to beat. That works on any of our 50 free programs, or on a session you put together yourself.