Step by step instructions, muscle activation and variants for the Supination Bar Suspension Stretch.
A hanging stretch performed from an overhead bar with a supinated (underhand) grip that lengthens the biceps and elbow flexors through combined shoulder flexion and elbow extension. Bodyweight provides natural traction through the shoulder and elbow joints.
The Supination Bar Suspension Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
