One Handed Hang Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Infraspinatus, Teres Major
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 7
- Alternate Names
- One Arm Hang
How to: One Handed Hang
- Begin by gripping a pull-up bar with one hand.
- Engage your shoulder and core muscles.
- Hang straight down, keeping tension in your muscles.
- Hold for as long as you can before safely lowering yourself.
Common Mistakes
- Letting the shoulder roll forward.
- Not engaging the core muscles.
- Using excessive momentum instead of controlled movement.
Modifications
- Use a resistance band for assistance if you cannot hold your body weight.
Tips
- Keep your shoulders engaged and avoid letting them rise towards your ears.
- Maintain a straight body position while hanging to maximize effectiveness.
- Use a controlled motion when gripping and releasing the support.
One Handed Hang Alternatives
Tags
back
strength
latissimus dorsi
terres major
upper body
core