Arm Slingers Hanging Bent Knee Legs

TrapeziusDeltoidsRotator CuffPectoralis MinorRhomboidsForearmsPectoralis MajorGlutesHamstringsLatissimus DorsiBicepsQuadricepsTricepsAbdominalsCalvesBody WeightBeginner
Arm Slingers: 1. Stand tall with your feet shoulder-width apart. 2. Hold a dumbbell in each hand, palms facing your body. 3. Keep your arms fully extended and allow them to hang naturally. 4. Engage your core and maintain a slight bend in your knees. 5. Swing both arms forward and upward simultaneously, aiming for shoulder height. 6. Allow your arms to swing back down to the starting position. 7. Repeat the swinging motion in a controlled and fluid manner for the desired number of repetitions. Hanging Bent Knee Legs: 1. Find a sturdy pull-up bar or any elevated surface that can support your body weight. 2. Grasp the bar with an overhand grip, hands slightly wider than shoulder-width apart. 3. Hang from the bar, ensuring your body is fully extended, and engage your core. 4. Bend your knees and bring them up towards your chest, maintaining control throughout. 5. Once your knees are fully bent, slowly lower your legs back down to the starting position. 6. Repeat the bending and lowering motion for the desired number of repetitions, focusing on controlled movements.

How to perform the Arm Slingers Hanging Bent Knee Legs

  1. Set up. Set up in a stable, balanced starting position appropriate for the Arm Slingers Hanging Bent Knee Legs using your body weight.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your trapezius.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your trapezius rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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