How to Improve Your Flexed-Arm Hang

The flexed-arm hang is a physical fitness test in which an individual hangs from a horizontal bar for a specific duration of time, chin above the bar. This test is administered to female Marines, who are required to hang for 70 seconds. The flexed-arm hang taxes the muscles and can be difficult to execute. Proper training is needed to do a flexed-arm hang.

Instructions

    • 1

      Work on your grip by doing hand exercises with a spring hand-grip exerciser. Establish a number of repetitions to complete during each workout, and try increasing the number of reps as time goes on.

    • 2

      Strengthen your abdominal muscles with exercises such as sit-ups. Increasing the strength of your abdominal muscles is important in improving your chances of completing a successful flexed-arm hang.

    • 3

      Strengthen your biceps. Strong biceps are needed to execute a flexed-arm hang and should be exercised in strength training.

    • 4

      Practice. The only way to get better at the flexed-arm hang is to do it until you have reached your goal. Start small and work your way up. For instance, if you can do the flexed-arm hang for 10 seconds, try doing 3-5 reps for 10 seconds each. Work your way to 15 seconds, and so on, until your reach your goal.