One Arm Hanging Lat Stretch
- Level
- Beginner
- Equipment
- Pull-Up Bar
- Tracks
- Duration
Works
Lats Back Chest Forearms
How to do it
- Stand under a pull-up bar you can reach from the floor or from a sturdy box.
- Grip the bar overhead with one hand, palm facing away, at about shoulder width.
- Wrap your thumb fully around the bar.
- Step off or bend your knees so your body weight hangs from that hand.
- Let the working shoulder rise toward your ear so the arm stays fully overhead.
- Relax your torso and legs and let your hips hang under the bar, leaning slightly away from the working arm.
- Breathe slowly and hold for the set time.
- Put your feet back down before you let go of the bar.
Common mistakes
- Swinging or kipping during the hold.
- Shrugging actively or pulling up instead of relaxing.
- Letting the free arm hang stiff instead of staying relaxed.
- Dropping off the bar suddenly at the end.
Safety
Check that the bar is secure, and step down rather than dropping off.
Leave some weight on your feet if your grip or shoulder cannot handle full body weight on one arm.
Stop if you feel sharp shoulder pain or tingling in your hand.
Tips
- Let your body hang heavy from the working hand, like a coat on a hook.
- Breathe out slowly and sink a little lower into the working side with each breath.
- Keep your legs quiet and still to stop any swinging.
- Tuck your ribs down slightly so your lower back does not arch.
Details
- Arms
- One
- Body position
- Hanging
