Technique
- Hang from a ring or a bar with one arm.
- Engage your scapula back ( Shoulder retraction) and down ( Shoulder depression).
- Hold this position for time.
Logging: Work each side for the time indicated.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
Secondary
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
Equipment
Appears in
Joint movements
trains stretches
Progressions
L-sit one-arm hang
Advanced
One-arm hang switches
Advanced
One-arm scapular pull
Advanced
Regressions
One-arm hang
Intermediate
View Similar Exercises
View Similar Exercises
One arm towel hang
Advanced
Climbing towel hang
Intermediate
One-arm bent-arm hang
Advanced
Band-assisted partial one-arm chinup
Advanced
One-arm chinup with 3 fingers support
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.