One Handed Hang

How to do the One Handed Hang

1. Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.

Muscles worked

Role	Muscles
Primary	lats
Secondary	biceps
Equipment	other equipment
Difficulty	beginner

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Chair Lower Back Stretch Bodyweight One Arm Against Wall Bodyweight Side-Lying Floor Stretch Bodyweight Dynamic Back Stretch Bodyweight Chin-Up Bodyweight Pullups Bodyweight

Harder than the One Handed Hang

Overhead Lat expert · Other Equipment

Common questions

What muscles does the One Handed Hang work?

The One Handed Hang primarily works the lats, with the biceps as secondary movers. Chair Lower Back Stretch, Latissimus Dorsi-SMR, and One Arm Against Wall train the same muscle, across 7 equipment types.

What equipment do you need for the One Handed Hang?

The Right Equipment. Without the right equipment, Chair Lower Back Stretch, One Arm Against Wall, and Side-Lying Floor Stretch train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the One Handed Hang suitable for beginners?

Yes, the One Handed Hang is rated beginner. Overhead Lat are the progressions from here.

Similar exercises

Chair Lower Back Stretch Bodyweight Latissimus Dorsi-SMR Foam Roller One Arm Against Wall Bodyweight Overhead Lat Other Equipment Side-Lying Floor Stretch Bodyweight Dynamic Back Stretch Bodyweight