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Also known as: Single-arm hang shoulder torsion, One arm rotation hang.

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Technique

  1. Hang with one arm and slowly twist all the way to one side and the other.
  2. Avoid relying on momentum only to reach the end of range of motion: try to engage your internal and external rotation muscles to stay in one position and the other.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest

Secondary

  • Rotator cuff
  • Shoulders
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Infraspinatus
  • Teres minor
  • Subscapularis
  • Teres major

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Equipment

Pullup bar
Pullup bar

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Appears in

Joint movements

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Regressions

e071

Hanging internal rotation

Beginner
e078

One-arm hang

Intermediate
e0dj

Hanging external rotation

Beginner
e118

Pullup circle

Advanced
e086

Bar typewriter

Advanced
e0dl

Wide L-sit pullup

Advanced
e0u3

Commando pullup

Intermediate
e022

Bar archer pullup

Elite
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.