Hanging from a bar, you roll back through an inverted hang, tuck your knees to your chest and lower until your back faces the floor with your arms straight behind you. You hold that horizontal tucked position, resisting rotation through straight arms.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
4 to 6 sets of 5 to 10 second holds, on fresh arms.
Even tucked, the position works the biceps and elbows hard, and a supinated grip multiplies that stress. Losing the grip mid roll means falling, so keep the bar low at 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.