Extension of the arms on a slope (pull-up position / passive slope) ► dead hang / passive hang

Individual work

Hold on to the horizontal bar in a hanging position (full body extension, arms stretched out overhead in a high position - passive hang) (the position can be assumed with the help of a bench or a chair), the hands grasp the bar with an overhand grip (palms facing backwards), the arms are positioned shoulder-width apart. Hold the position for as long as possible (hollow position). After the exercise, slowly place your feet back on the chair or bench before releasing your hands from the pole or dropping to the floor to stand.

Attention:
Let your upper body hang still (no swinging; tense your core muscles); arms are fully extended.

Lighten:
Do the exercise for a shorter period of time; use the elastic band as support (place your feet on the band).

Harden:
Additional weight; do the exercise with one arm.

Variant I:
Knee bent.
Variant II:
Grab the bar with a neutral grip or underhand grip.

1 horizontal bar

1 elasticated rubber band ► make the exercise easier (support)
2 weight cuffs/1 weight waistcoat ► make the exercise more difficult (additional weight)