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Technique

  1. Hang from a ring or a bar with one arm.
  2. Engage your scapula back ( Shoulder retraction) and down ( Shoulder depression).
  3. Lift your legs up until they are horizontal and straight.
  4. Hold this position for time.
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest

Secondary

  • Forearms
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars
Hangboard
Hangboard
Doorway or unstable pullup bar
Doorway or unstable pullup bar

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Appears in

Joint movements
Shoulderdepression
trains stretches

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Progressions

e07c

One-arm toes-to-bar

Advanced

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Regressions

e077

One-arm active hang

Advanced
e078

One-arm hang

Intermediate
e07b

One-arm hang switches

Advanced
e00m

One-arm bent-arm hang

Advanced
e0to

One arm towel hang

Advanced
e0q8

One-arm scapular pull

Advanced
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.