Handboard Hang with 90 Degree Elbow
Perform a handboard hang with your elbows bent at 90 degrees. This position engages your forearm and shoulder muscles effectively.
- Grip the handboard firmly with both hands.
- Bend your elbows to 90 degrees and pull your body slightly upward.
- Hold this position, keeping your core engaged and shoulders down.
- Maintain the hang for the desired duration, focusing on stability.
How to perform the Handboard Hang with 90 Degree Elbow
- Set up. Set up in a stable, balanced starting position appropriate for the Handboard Hang with 90 Degree Elbow using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your forearms.
- 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 forearms 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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