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.
Where the One Handed Hang fits
The One Handed Hang shows up in training built around a specific goal. See how it fits:
More lats exercises
One Handed Hang: common questions
What muscles does the One Handed Hang work?
The One Handed Hang primarily works the Lats. It also recruits the Biceps as supporting muscles.
Is the One Handed Hang suitable for beginners?
Yes. The One Handed Hang is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
How do I do the One Handed Hang with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your One Handed Hang sets, free.
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