One Handed Hang

One Handed Hang


This exercise involves hanging from a bar or other sturdy object with one hand while keeping the body stable and engaged. It is a challenging exercise that requires grip strength, upper body and core stability, and overall body control.

Muscle Group

Equipment Required

One Handed Hang Instructions

  1. Find a sturdy pull-up bar or ledge that can support your body weight.
  2. Stand facing the bar and reach up with one hand to grab onto it.
  3. Engage your core and lift your feet off the ground, hanging from the bar with only one hand.
  4. Hold this position for as long as you can, aiming for at least 10-15 seconds.
  5. Lower yourself back down to the ground and switch hands, repeating the exercise on the other side.
  6. Repeat for several sets, gradually increasing the amount of time you can hold the one-handed hang.

One Handed Hang Form & Visual

One Handed Hang

One Handed Hang Benefits

  • Improves grip strength
  • Increases forearm and bicep strength
  • Develops shoulder stability and mobility
  • Enhances overall upper body strength
  • Challenges core stability and balance

One Handed Hang Muscles Worked

  • Forearm muscles
  • Grip strength muscles
  • Shoulder muscles
  • Back muscles

One Handed Hang Variations & Alternatives

  • One Handed Hang with Towel
  • One Handed Hang with Weight
  • One Handed Hang on a Sloping Edge
  • One Handed Hang with Offset Grip
  • One Handed Hang with Pinch Grip