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Arm slingers Hanging Bent Knee Legs

Arm slingers Hanging Bent Knee Legs

"Arm slingers Hanging Bent Knee Legs" is a challenging compound exercise that targets multiple muscle groups in your upper body and core. This exercise requires a bar or sturdy suspension straps that can support your body weight. It is a great exercise to build strength, improve upper body endurance, and enhance overall functional fitness. To perform this exercise, you start by hanging from a bar or holding onto the suspension straps with a comfortable grip, shoulder-width apart. Allow your body to hang freely with your arms fully extended. Next, engage your core muscles and bend your knees, bringing them towards your chest while keeping your upper body stable. As you bring your knees up, simultaneously swing your arms forward forcefully, extending them in front of your body. The swinging motion of the arms engages the muscles in your shoulders, chest, upper back, and arms, particularly the biceps and triceps. At the same time, the leg movement targets your abdominal muscles, hip flexors, and quadriceps. This integrated exercise not only strengthens and tones the muscles, but it also improves coordination, stability, and overall athleticism. To maximize the benefits of "Arm slingers Hanging Bent Knee Legs," ensure that you maintain proper form throughout the movement. Engage your core muscles to stabilize the body, and focus on controlling the swinging motion of your arms and the lifting of your legs. Gradually increase the speed and intensity of the exercise as your strength and control improve. As with any exercise, it is important to warm up properly beforehand and listen to your body. If you experience any pain or discomfort during this exercise, it is advised to stop and consult with a fitness professional. Incorporating this exercise into your routine can challenge your upper body and core, helping you achieve your fitness goals and improve your overall physical performance.


  • Begin by hanging from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
  • Keep your core engaged and your shoulders pulled back and down throughout the exercise.
  • With a controlled motion, swing your legs forward and upward, bringing your knees towards your chest.
  • At the highest point of the movement, squeeze your abs and pause for a moment.
  • Slowly lower your legs back to the starting position, maintaining control and keeping your core engaged.
  • Repeat for the recommended number of repetitions.

Tips & Tricks

  • Ensure proper form and technique to avoid injury.
  • Warm up before starting the exercise to prepare the muscles and increase blood flow.
  • Engage your core throughout the movement for stability and to work your abdominal muscles.
  • Control the motion and avoid swinging to target the intended muscles more effectively.
  • Breathe properly by exhaling during the exertion phase and inhaling during the relaxation phase.
  • Gradually increase the weight or resistance to continue challenging your muscles and promote progress.
  • Rest adequately between sets to allow for muscle recovery and prevent overexertion.
  • Incorporate variations into your routine, such as changing grip width or using different equipment, to target different muscle groups.
  • Include other exercises that focus on the same muscle groups for a well-rounded arm workout.
  • Maintain consistency in your training routine to see long-term improvements.


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