Arm Slingers Hanging Straight Legs
Arm Slingers Hanging Straight Legs is a safe first rung on the ladder and fits at the end of any workout.
How to do Arm Slingers Hanging Straight Legs
- Hang from a pull-up bar with your arms fully extended and your legs straight down.
- Engage your core and lift your legs up in front of you until they are parallel to the ground.
- Hold for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Arm Slingers Hanging Straight Legs Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Hold the end position for a beat once reps come easily.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Change leverage or elevation before you add load.
Common Arm Slingers Hanging Straight Legs Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Easier and Harder Than Arm Slingers Hanging Straight Legs
Swap Arm Slingers Hanging Straight Legs For
Arm Slingers Hanging Straight Legs — Frequently Asked Questions
How do you do the Arm Slingers Hanging Straight Legs?
Hang from a pull-up bar with your arms fully extended and your legs straight down. Engage your core and lift your legs up in front of you until they are parallel to the ground. Hold for a moment at the top, then slowly lower your legs back down to the starting position. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Arm Slingers Hanging Straight Legs work?
The Arm Slingers Hanging Straight Legs primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Arm Slingers Hanging Straight Legs should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Arm Slingers Hanging Straight Legs good for beginners?
Yes. The Arm Slingers Hanging Straight Legs is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Arm Slingers Hanging Straight Legs?
Try the Band Standing Crunch, Cable Seated Crunch or the Lever Seated Leg Raise Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
