Bodyweight · Forearms
Bodyweight Hang is the bodyweight exercise for the forearms in the GymStreak library: an isolation exercise, all beginner level. The guide below links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The forearm holds many small muscles. The flexors on the palm side bend the wrist and close the fingers; the extensors on the back of the forearm lift the hand back. The brachioradialis, near the elbow, helps bend the elbow, especially with a thumbs-up or palms-down grip.
02
With bodyweight, progress by moving to a harder variation, adding reps or slowing the lowering phase rather than adding weight. Keep the form strict before you make it harder. Bodyweight exercises use your own body as the resistance, so you can train at home, outdoors or while travelling. They cover every major muscle group and are the easiest way to start.
03
Add one flexor exercise and one extensor exercise at the end of an upper-body or pull session. If you already train heavy pulling, a set or two of dead hangs is a simple way to build grip.
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Free GymStreak calculators that go with forearms training.
Guides from the GymStreak blog on this topic.
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