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StretchingbeginnerOther

One Handed Hang

Primary
Lats
Secondary
Biceps
Equipment
Other
Level
beginner

One Handed Hang demonstration

One Handed Hang, starting position
One Handed Hang, starting position
One Handed Hang, finishing position
One Handed Hang, finishing position

How to Perform

  1. 1Grab 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.

Video Tutorial

Tips & Common Mistakes

  • •Focus on controlled movements rather than speed or momentum
  • •Maintain proper breathing - exhale during the exertion phase
  • •Start with lighter weight to master the form before progressing
  • •This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front
Back
LatsBiceps

Exercise Details

Category
Stretching
Force
static
Mechanic
N/A
Level
beginner

Exercise Variations

At Home
Home workout modifications
Alternatives
Similar exercises
For Beginners
Easier modifications
Without Weights
Bodyweight options

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Frequently Asked Questions

What muscles does One Handed Hang work?

One Handed Hang primarily targets the Lats. It also works the Biceps as secondary muscles.

What equipment do I need for One Handed Hang?

One Handed Hang requires Other.

Is One Handed Hang suitable for beginners?

Yes, One Handed Hang is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to One Handed Hang

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Dynamic Back Stretch

Lats

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Side-Lying Floor Stretch

Lats

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Overhead Lat

Lats

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Chair Lower Back Stretch

Lats

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