One Handed Hang
How to do the One Handed Hang with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Lats
Biceps
Other
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.
Log it, see it on your body.
Every One Handed Hang set you log feeds Ascend's anatomy heatmap — so your lats volume is visible at a glance — and counts toward your bodyweight-strength tier.
More lats exercises
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