Grips Swaps with Extended Arms

Grip swaps with extended arms are an advanced hanging exercise where you maintain straight arms while alternating your hand placement on a pull-up bar—either laterally or between different grip positions. This variation significantly increases the demand on shoulder stability, grip strength, and core control, while also building endurance in the lats and upper back. It’s ideal for athletes training for climbing, calisthenics, or obstacle courses where dynamic grip transitions are essential.