One Handed Hang

LatsOtherBeginner

One Handed Hang — finish position — Finish

Muscles worked

PrimaryLats

SecondaryBiceps

How to do it

01
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.

In the app

One Handed Hang appears when you own the kit it needs and the day's window has room for it. Its minutes come from Rule 2 (Sessions are built to fit, never guaranteed, graded product): the window sets how long it runs, never the other way round.

If a machine is taken the engine swaps a same-pattern movement and says why.

Join the waitlist