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Biceps · Beginner

Supination Bar Suspension Stretch

Controlled underhand fixed-bar hang or supported lean stretching the biceps, forearms, and front of the shoulders.

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Exercise overview

Training details

BicepsForearmsShoulders

Equipment

Pull Up Bar

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Grip a secure fixed bar about shoulder width with the palms facing you.
  2. 02Straighten the elbows and step or lower into a supported hang, keeping toe contact if needed.
  3. 03Keep the ribs controlled and let the shoulders open only to a comfortable range.
  4. 04Hold a mild stretch through the biceps and forearms without swinging or twisting.
  5. 05Unload through the feet before releasing the bar and repeat as prescribed.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteElbow CARComparable substituteElbow Extension with Forearm Supination-PronationComparable substituteEZ-Bar Preacher Arm Stretch

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