 Hey everybody, I'm Lance Quakey here We are discussing another intro variation that I really like to use after you know yesterday We talked about the eccentric only pull-up where you're jumping up there You're holding yourself and then you're slowly lowering yourself down to the ground with as much control as possible Well a good transition away from that once that becomes a little more easy is to jump on up there and just Hold yourself Okay But Generally, I'm not recommending that you hold yourself at the top because you could probably do that for a long time What I want you to do is go to the hardest part of the movement right here in the middle where your arms are 90 degrees and Hold there we call this the flexed arm hang So my arm is flexed and my muscle is flexed I get to look at that, right? I think I think it helps to look at your muscle while you're doing it Maybe it's just because my body is so asymmetrical that that's the only way I can turn my neck But I you know, there's some some ego there some vanity. So definitely give it a shot at least So I jump on up I lower down halfway or if you're really skillful You can just jump up and hold halfway and again just like the eccentric only pull-up I am looking to do this as long as possible I need to introduce as much fatigue as I can into these muscles So that I can elicit this growth response and so that I can build that muscle and shed some of that fat We're not talking about diet. You got to do all that stuff too, but You also want to train hard, right? Again great variation to do after I do the eccentric only variation, especially if this one I'm using less for Forcing reps at the end of a set but more for people who haven't really done a pull-up before I'm doing this to Introduce to you what it's like to hold your body weight all in your hands, right? If nothing else it trains your grip and you need that for your pull-ups Cool that is the flexed arm hang