The best way to boost your upper-body staying power: the flexed arm hang, says Todd Durkin, c.s.c.s., author of The IMPACT! Body Plan and creator of this weekend's fitness challenge.

Pull-up flexed arm hang/negative 1-2 reps: Get your chin over the bar and hold for as long as you can. Slowly lower yourself to the down position to a five-second count.

Step 1: Allow your injured arm to hang at your side, then bend your elbow to a 90-degree angle. Step 2: Turn your palm so it faces upward, and hold the position for five seconds.

One Healthline expert suggests instituting a straight-arm hang for 30 seconds to one minute either before or after a workout. How to build strength with hang time . 6.