Arm Slingers Hanging Straight Legs

QuadricepsHamstringsCalvesGlutesAbdominalsBody WeightIntermediate
Arm Slingers: 1. Stand tall with your feet shoulder-width apart. 2. Hold a pair of dumbbells or kettlebells by your sides with your palms facing inward (supine grip). 3. Keeping your upper arms stationary, exhale and lift the weights out to the sides until they are parallel to the floor. 4. Inhale and slowly lower the weights back down to the starting position. 5. Repeat for the desired number of repetitions. Hanging Straight Legs: 1. Find a secure overhead bar or set up a pull-up bar at an appropriate height. 2. Stand directly under the bar. 3. Reach up and grab the bar with an overhand grip, slightly wider than shoulder-width apart. 4. Lift your feet off the ground, allowing your body weight to hang freely. 5. Keeping your legs straightened, exhale and raise your legs in front of you until they are parallel to the ground. 6. Pause for a moment, then inhale and slowly lower your legs back down to the starting position. 7. Repeat for the desired number of repetitions.

How to perform the Arm Slingers Hanging Straight Legs

  1. Set up. Set up in a stable, balanced starting position appropriate for the Arm Slingers Hanging Straight 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 quadriceps.
  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 quadriceps 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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