Skip to content
Vytal
ScanTrainingBodyWidgetsInsightsFAQ
Open appSign inGet started
Vytal

Every meal. Every set. One clear picture.

Popular foods

  • Chicken breast
  • Egg
  • Rolled oats
  • All 800+ foods

Popular exercises

  • Barbell bench press
  • Barbell full squat
  • Barbell deadlift
  • All 1,500+ exercises

Workout plans

  • Push / Pull / Legs
  • Hyrox Prep
  • 4-Day Upper / Lower
  • All 40+ plans

Help

  • FAQ
  • Contact

© 2026 Vytal

PrivacyCookiesTerms
All exercises

Arm slingers hanging bent knee legs

Intermediate

Arm slingers hanging bent knee legs is a isolation bodyweight exercise for the abs, also working the front delts and upper back.

What it works

Primary muscle

Abs

Also works

Front deltsUpper back

Equipment
Bodyweight
Movement
Core
Type
Isolation
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
  2. 2Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
  3. 3Slowly lower your legs back down to the starting position.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Arm slingers hanging straight legsBodyweight
  • Captains chair straight leg raiseBodyweight
  • Lying leg raise flat benchBodyweight
  • Twisted leg raiseBodyweight
  • Barbell sitted alternate leg raiseBarbell

Easier variations

  • Assisted hanging knee raiseMachine
  • Seated leg raiseBodyweight

Harder variations

  • Arm slingers hanging straight legsBodyweight
  • Assisted hanging knee raise with throw downMachine
  • Hanging oblique knee raiseBodyweight
  • Hanging leg raiseBodyweight
Logged today · 1 min restArm slingers hanging bent knee legs

Track it in Vytal, free

Log every set, run the rest timer between them, and keep every personal record you beat.

Create free account

More Core exercises

  • 3/4 sit-upBodyweight
  • 45° side bendBodyweight
  • Ab coasterMachine
  • Bicycle crunchBodyweight
  • Alternate heel touchersBodyweight
  • Arms overhead full sit-upBodyweight