Flexed-Arm Hang Test

A classic upper-body muscular endurance test: hang from a bar with the chin above it for as long as possible. It is paired with a pulling station for students waiting their turn and a log to compare results on the retest.

How to play

1. Explain the protocol: overhand grip at shoulder width, get into position with help from a bench or partner, and keep the chin above the bar; the clock stops when the chin touches or drops below the bar (3 min).
2. Set up as many stations as you have bars, with a mat underneath and a spotter who holds the waist on the way up and down.
3. Groups of three: one hangs, one spots, and one times and records. One attempt per student, then rotate roles (10 min).
4. Students waiting do inverted rows under a sturdy table or band rows: 3 sets of 8 reps.
5. Wrap-up (4 min): each student records their time and chooses two pulling exercises to improve before the retest.

Rules

• There is always a mat under the bar and a spotter ready to help the student down.
• No swinging and no resting the chin on the bar.
• Times are not compared publicly: each student competes against their own score.

Variations

Adaptations

• Limited mobility: a seated hold pulling a band to the chest, timing how long the elbows stay bent.
• Visual impairment: the spotter guides the hands to the bar and calls out the time every 5 seconds.
• Low strength: start in the top position with feet supported on a bench and time a slow lowering.

Learning goals

• Assess the muscular endurance of the pulling muscles with a standardized test.
• Apply safety and spotting procedures for hanging exercises.
• Plan pulling exercises to improve a personal score.

Equipment for a class of 25

• pull-up bars: 4
• mats: 4
• stopwatches: 4
• recording cards: 25

Teacher tip

Check the bars before class and do not allow anyone to jump down from the top. Many students do not know how to hang: spend a minute practicing the grip and a controlled descent.

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