TETSUArm Slingers Hanging Bent Knee Legs vs Spell Caster
The Arm Slingers Hanging Bent Knee Legs and the Spell Caster both train the abs as their primary muscle. The Arm Slingers Hanging Bent Knee Legs is bodyweight-based (a bar, rings or a station) while the Spell Caster uses a dumbbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Arm Slingers Hanging Bent Knee Legs | Spell Caster | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | shoulders and back | obliques and lower back |
| Equipment | bodyweight | dumbbell |
| Steps in our guide | 4 | 5 |
How each one starts
Arm Slingers Hanging Bent Knee Legs — first steps
- Hang from a pull-up bar with your arms fully extended and your knees bent at a 90-degree angle.
- Engage your core and lift your knees towards your chest, bringing them as close to your elbows as possible.
Spell Caster — first steps
- Stand with your feet shoulder-width apart and hold a dumbbell in one hand.
- Bend your knees slightly and hinge forward at the waist, keeping your back straight.
Full step-by-step guides are linked below.
Which should you choose?
The Arm Slingers Hanging Bent Knee Legs needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps. The Spell Caster works each side independently and demands more stabilizer control. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Is the Arm Slingers Hanging Bent Knee Legs better than the Spell Caster?
Neither is universally better — both train the abs as the primary mover. The Arm Slingers Hanging Bent Knee Legs needs only a sturdy bar, rings or a station and scales through leverage, tempo and reps, while the Spell Caster works each side independently and demands more stabilizer control. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Arm Slingers Hanging Bent Knee Legs and the Spell Caster in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Arm Slingers Hanging Bent Knee Legs and the Spell Caster work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — shoulders and back for the Arm Slingers Hanging Bent Knee Legs versus obliques and lower back for the Spell Caster.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.