A beginner stretching exercise done with a other that mainly works the lats, with help from the biceps. 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.
Updated
Primary
Lats
Secondary
Biceps
Equipment
Other
Level
beginner
One Handed Hang demonstration
One Handed Hang, starting positionOne Handed Hang, finishing position
How to Perform
1Grab 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.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
