arm slingers hanging bent knee legs: technique and muscles worked

Animated demonstration of arm slingers hanging bent knee legs

How to do this exercise

Step:1 Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
Step:2 Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
Step:3 Slowly lower your legs back down to the starting position.
Step:4 Repeat for the desired number of repetitions.

Equipment: Body weight Barbell
Body part: Abdominals
Target muscle: Rectus abdominis Internal obliques External obliques
Secondary muscle: Forearms Trapezius Latissimus dorsi

Hypertrophy grade

Average6 / 10

Nemeo’s take

The suspended knee raise offers excellent activation of the abdominals thanks to the strong isometric solicitation of the trunk, especially compared to a classic crunch. However, the grip and resistance of the hip flexors quickly limit the ability to progress in weight bearing or approach pure failure, which slows down optimal tension on the abdominal strap. Impressive exercise for dynamic core training, but a little less specialized for targeted hypertrophy than its weighted floor variants.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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arm slingers hanging bent knee legs

How to do this exercise

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