One Handed Hang

An advanced isometric exercise for grip strength and shoulder stability. It targets the forearms, lats, and scapular stabilizers while improving total-body tension.

Exercise Details

Level
Intermediate
Body Area
upper
Type
isolation
Required Equipment
Pull-up Bar
Pull-up Bar
Target Muscle Groups
Primary
Back
Secondary
Biceps

Setup

Reach up and grip a pull-up bar with one hand using a pronated grip. Engage your core and keep your shoulder blade "packed" or retracted.

Instructions

1. Lift your feet off the floor and hang vertically.
2. Maintain a braced core to prevent excessive spinning.
3. Focus on active shoulder tension throughout the hold.
4. Breathe steadily while maintaining full body engagement.
5. Switch hands.

Common Mistakes

1. Allowing the shoulder to "loosen" or shrug.
2. Holding your breath.
3. Losing core tension.

Alternative Exercises

Zottman Curl
Beginner / Dumbbells / Biceps / pull
A unique arm exercise that combines a standard curl with a reverse curl. It targets the biceps on the way up and the forearms on the way down.
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Suspended Row
Beginner / Rings / Back / pull
A functional pulling exercise. It builds back thickness and improves posture while the suspension trainer adds a core stability challenge.
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