One Handed Hang
One hand supports body weight.
- Level
- Beginner
- Equipment
- Pull-Up Bar
- Movement
- Dead hang · Standing
- Tracks
- Duration
Works
Lats Back Biceps
How to do it
- Grab a pull-up bar with one hand using an overhand grip.
- Place your feet firmly on the floor or a stable step.
- Lean away from the working arm to tension the lat.
- Allow most of your body weight to hang from that hand.
- Hold the position while breathing steadily.
- Release the grip and switch to the other side.
Common mistakes
- Shrugging the shoulder up toward the ear.
- Gripping the bar too tightly and fatiguing the forearm early.
- Leaning too far back and losing balance.
Safety
Ensure the step or floor surface is non-slip to prevent falling.
Tips
- Keep the shoulder of the hanging arm depressed and down.
- Relax the non-working arm completely at your side.
- Adjust foot position to control the intensity of the stretch.
Details
- Base movement
- Dead hang
- Arms
- One
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
- Load type
- Isometric hold
- Stretch type
- Static (held)
