One Handed Hang
The One Handed Hang is a beginner none (bodyweight) exercise that works the Lats. Follow the steps below.
Target musclesLats
EquipmentNone (Bodyweight)
LevelBeginner
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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.