Start
End
BackBeginnerBodyweight
One Handed Hang
تعلق بيد واحدة
Target Muscles
LatsBiceps
Blue = primary · Gray = secondary
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- 1
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.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
