Relaxed hang
Hang from a bar with straight arms and let the shoulders go up.
3 × 10–30 s
Forearm and finger flexors
muscle
Where it runs
From the inner side of the elbow down the palm side of the forearm to the wrist and fingers.
What it does
Close the hand and bend the wrist.
In a pull-up
Your grip. A hang ends when these give out, whatever the shoulder can do.
Drills that work it
Active hang
From a relaxed hang, draw the shoulders down away from the ears and hold, arms still straight.
3 × 10–20 s
Strict pull-up
From a still, straight-arm hang, pull until the chin is over the bar, with no swing.
3 × 1–3
In the programs
- Phase 1 — Set the shoulder blades — Shoulder: kipping works, strict pull-ups do not
- Phase 3 — Strict again — Shoulder: kipping works, strict pull-ups do not
Works alongside
Other structures the same drills work.
- Latissimus dorsi
- Lower trapezius
- Glenohumeral ligaments
- Coracohumeral ligament
- Latissimus and teres major tendons
- Serratus anterior
- Pectoralis minor
- Teres major
- Rhomboids
- Brachialis
- Biceps
- Pectoralis major
- Subscapularis
Questions about this
General anatomy, simplified. It describes a structure, not anybody's shoulder, and cannot say what is wrong with yours.