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Handboard Hang with 90 Degree Elbow

Handboard Hang with 90 Degree Elbow

The Handboard Hang with 90 Degree Elbow is an effective exercise that targets the muscles of the upper body and strengthens the grip. This exercise involves hanging from a handboard or pull-up bar with a 90-degree bend in the elbows. The Handboard Hang primarily works the muscles in the back, including the latissimus dorsi, rhomboids, and trapezius, as well as the muscles of the forearms and grip strength. By performing the Handboard Hang with a 90-degree elbow bend, you can specifically target the muscles in the mid-back and shoulders. This variation adds an extra challenge to the exercise, as maintaining the elbow angle requires more strength and stability. It also promotes proper posture by engaging the muscles that help retract and depress the scapulae. Incorporating the Handboard Hang with 90 Degree Elbow into your workout routine can have several benefits. It can improve grip strength, which is essential for activities like rock climbing or weightlifting. Additionally, it helps strengthen the muscles in the upper body, promoting a balanced physique and reducing the risk of imbalances or injuries. Remember to start with appropriate progressions and gradually increase the intensity to avoid strain or overexertion. As with any exercise, it's important to use proper form to ensure maximum effectiveness and reduce the risk of injury. It's advisable to warm up before attempting the Handboard Hang, and if you have any concerns or pre-existing conditions, it's always a good idea to consult with a fitness professional or a physician. So, add the Handboard Hang with 90 Degree Elbow to your workouts and enhance your upper body strength and grip like never before!


  • Start by finding a sturdy handboard or hangboard to use for this exercise.
  • Mount the handboard on a wall at a height that allows you to fully extend your arms while standing.
  • Stand facing the handboard and reach up to grab onto the board with an overhand grip, placing your hands shoulder-width apart.
  • Bend your arms at a 90-degree angle, bringing your elbows closer to your body.
  • Engage your core muscles and make sure your shoulders are pulled down and back.
  • Hang from the handboard and maintain the 90-degree angle at your elbows.
  • Ensure that your body is in a straight line from head to toe, avoiding any excessive swinging or sagging.
  • Hold this position for the desired duration, starting with shorter intervals and gradually increasing as your strength improves.
  • To release, slowly lower yourself down until your arms are fully extended.
  • Rest and repeat for the recommended number of sets and repetitions.

Tips & Tricks

  • Focus on proper form and technique to maximize the benefits of the exercise.
  • Start with shorter hang times and gradually increase the duration as you get stronger.
  • Engage your shoulder and back muscles by pulling your shoulder blades down and back during the hang.
  • Maintain a 90-degree bend in your elbows throughout the exercise to target the correct muscles.
  • Pay attention to your breathing during the hang, exhaling as you pull yourself up and inhaling as you lower yourself down.
  • Ensure that you have a secure grip on the handboard to avoid any slips or accidents.
  • Listen to your body and rest if you experience any pain or discomfort in your elbows or shoulders.
  • Incorporate other exercises, such as push-ups and rows, to strengthen the muscles involved in the handboard hang.
  • Fuel your body with a balanced diet that includes adequate protein, carbohydrates, and healthy fats to support muscle growth and recovery.
  • Stay consistent with your training, practicing the handboard hang regularly to build strength and improve your performance.

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