Technique Tip: 4 Exercises to Improve Your Straight Arm Inversion

Straight arm inversions are a challenging and rewarding part of aerial practice. Compared to bent arm inversions, they typically require more from your body—especially in terms of shoulder stability, grip endurance and active core engagement.

Why are they more difficult? With straight arms, you have to lift your body further to invert, and you can’t use the pulling power of bent elbows to help you. In bent arm inversions, your biceps, lats, and upper back do a lot of the work by pulling you in close to the apparatus.

With straight arms, that pulling assist is gone. Instead, your shoulders have to work harder to stay strong and stable, your grip has to hold more and your core has to do the heavy lifting to get your legs up.

It’s a full-body effort that asks for active compression—a combination of strength through the front body and length through the back body—making straight arm inversions a great long-term goal for aerialists looking to level up their skillset.

With the right exercises and some focused practice, real improvement is absolutely possible!

👇 Check out Jill’s top four exercises to help you improve your straight arm inversions:

1. Shoulder Spirals

This is a great warm-up that targets shoulder mobility and awareness. Instead of shrugging up and down, alternate between internal and external rotation of the shoulders.

For straight arm inversions, we aim to be primarily in external rotation. In this position, the biceps gently rotate forward, and the shoulder blades widen across your upper back.

At the same time, draw your ribcage back to align over your pelvis. This helps you build the control and awareness needed to stay strong in the position. Repeat 10x.

2. Tucks with Straight Arms

From a straight-arm hang position in the air, practice lifting your knees as high into your chest as possible. Pause briefly at the top, then lower with control.

This drill builds active compression and targets the hip flexors and deep core.

As you lift, press your arms forward instead of pulling with the elbows to engage your shoulders and improve grip endurance.

Repeat 5 -10x | 2 rounds - 60 second rest between

3. Supported V Lifts

With the hammock knot supporting your upper back, place your hands on the poles and press forward as you lift both legs into a V shape. Avoid leaning back—keep your chest upright and quads engaged to maintain straight knees.

Initiate the lift by tucking the tailbone under and engaging through your center—think of a scooping-under-to-lift motion. This strengthens your deep core and trains the movement pattern needed for the inversion.

Repeat 5 -10x | 2 rounds - 60 second rest between

4. Floorbound Straight Arm Inverts

Start seated on the mat, holding the silks with straight arms and lean back into a hollow body position. As your legs open into a straddle, tuck your tailbone under and engage through your center. This helps you lift with control rather than momentum.

Press your arms forward as your hips rise toward your hands. This drill builds the mechanics of the invert while improving shoulder strength and core coordination.

Repeat 5x | 2 rounds - 60 second rest between

With consistent practice, these drills will help you progress toward stronger, more controlled straight arm inversions!

🛠 Want a Complete Roadmap?

You're invited to join the Straight Arm Inversion Mini Course — a focused, self-paced program designed to help you build strength, alignment, and technique from the ground up.

Inside the virtual course, you’ll get:

✔️ Technique breakdowns with alignment tips ✔️ Targeted drills and warm-up exercises — on the floor and in the air ✔️ Strength and mobility work for shoulder stability, grip, and active compression ✔️ Progressions to guide you from grounded drills to full inversions ✔️ A printable training tracker to help you stay consistent ✔️ Lifetime access so you can revisit anytime

🎪 In celebration of World Circus Day, use code CIRCUS30 for 30% off the course! ⏳ Valid through April 21st at 8pm PST

👉 Click here to join the Straight Arm Inversion Mini Course and start building your inversion strength today!