Exercise library · Lats

How to Do One Handed Hang

Step-by-step instructions, muscles worked and workouts that use the one handed hang.

One Handed Hang animated demonstration from start to end position

Main muscles	Lats
Also works	Biceps
Equipment	Other
Level	Beginner
Type	Stretching

How to do it

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.

Form tips

Start light and own the movement before adding weight.
Control the lowering phase — don't drop into it.
Keep breathing; exhale on the hardest part.
Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Neck & Upper Back Stretches: 6-Move Routine6 exercises · about 5 min · Bodyweight

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Gear for this exercise

Exercise mat

Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.

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