From an inverted hang you lower your fully extended body until it is horizontal and face down, held only by straight arms behind you. Your shoulders, biceps and trunk work together to stop you rotating any further.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
4 to 6 sets of 3 to 8 second holds with long rests, a few times a week at most.
The extended position puts high tension through the biceps tendon at the elbow, and rushed progressions, especially with a supinated grip, are a well known route to biceps strains and tears. The shoulder extension range has to be earned first.
Sources support the educational description; they do not establish that this exercise is suitable for you.
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No variation is labeled clinically validated.