One-Handed Hang

Technique

How to perform One-Handed Hang

1. Grab onto a chinup bar with one hand, using a pronated grip.
2. Keep your feet on the floor or a step.
3. Allow the majority of your weight to hang from that hand, and then try to activate your scapula and shoulder to pull your feet off the ground into an active hang.
4. Be sure to prevent yourself from rotating.
5. Hold for 10-20 seconds and switch sides.

GymDaze demonstration

Watch One-Handed Hang

Programming relevance

Muscles involved

Primary targets: Latissimus Dorsi.