One Handed Hang
The One Handed Hang targets the Lats and suits beginner-level lifters. With 1 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The lats handles the primary load during this movement. The biceps assist as stabilizers throughout the range of motion.
How to 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.
Common Mistakes
- • Focus on the mind-muscle connection — feel the target muscle working through each rep.
- • Use a controlled tempo of 2 seconds up, 2 seconds down to eliminate momentum.
Similar Exercises
Frequently Asked Questions
What muscles does the One Handed Hang work?
The One Handed Hang primarily works the Lats. Secondary muscles include the Biceps, which assist during the movement.
Is the One Handed Hang good for beginners?
Yes, the One Handed Hang is suitable for beginners. Start with light weight to master the 1-step form before adding load.
What equipment do I need for the One Handed Hang?
You need other to perform the One Handed Hang. Most commercial gyms will have this available.
Track Your Progress
RepStack logs every set, calculates your e1RM, and coaches progressive overload — automatically.