• Moderate
  • Heavy

Muscles Involved

  • Biceps
  • Lats
  • Shoulders


  • Hangboard

Remark or addition


  • This exercise is very efficient to increase your lock off strength.
  1. Hang from at shoulder width from a pull-up bar or a hang board.
  2. Pull up and hold yourself on one hand at a full lock off for two seconds, using the opposite hand to take as much weight as possible.
  3. Slowly shift your weight from one hand to the other and hold yourself at a full lock off for two seconds.
  4. One rep is completed when you have held yourself at full lock off on both hands.
  5. Aim for 3-5 reps with 3 minutes rest in between.

Points of attention

  • Remember to try and keep your chin above your hands when moving back and forth between the two grips.

Progression Ladder

  • To increase the difficulty you can increase the distance between holds or add weight.
  • To decrease the difficulty you can decrease the distance between holds or add a chair/footholds to stand on or use an elastic band to support your weight.