Hook your wrists over the rings so each ring presses into the heel of the hand and the hand curls over the top with the wrist deeply bent, as if trying to see your own knuckles. Hang with as much weight as the wrists allow, shoulders engaged, using your feet on the floor to take some of the load at first.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
5 to 8 hangs of 5 to 15 seconds, feet supported until full weight feels comfortable, two or three times a week.
The skin and tendons of the wrist adapt more slowly than your enthusiasm. Expect early discomfort, but sharp wrist pain means the grip is wrong or the dose is too high; back off rather than push through.
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.