GymPlan AIOne Handed Hang
One Handed Hang is a beginner stretching that mainly works your lats, with help from your biceps.
💪 Lats🏋️ Other📈 Beginner🎯 2-3 holds of 20-30 seconds per side
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.
Muscles worked
Primary: LatsSecondary: Biceps
Sets and reps
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
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What muscles does the one handed hang work?
It mainly works your lats; your biceps assist.
How many sets and reps of one handed hang should I do?
Hold each stretch for 20-30 seconds without bouncing, 2-3 times per side. Stretch after training or on rest days.
Is the one handed hang good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.