One Handed Hang

A beginner stretching exercise for the lats, done with a other equipment.

Main muscles: Lats
Also works: Biceps
Equipment: Other equipment
Level: Beginner
Movement: Static

How to do the One Handed Hang

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.

Sets and reps

Mobility	2–3 holds of 20–40 seconds each side

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the One Handed Hang

Questions

What muscles does the One Handed Hang work?

Mainly the lats, with the biceps helping.

Is the One Handed Hang good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the One Handed Hang?

Good alternatives that train the lats: Overhead Lat, Dynamic Back Stretch, Side-Lying Floor Stretch or Chair Lower Back Stretch.

How many sets and reps of the One Handed Hang should I do?

Mobility: 2–3 holds of 20–40 seconds each side.

Exercise steps and photos: free-exercise-db (public domain).