How to Do the One Handed Hang
💪 Lats, Biceps🏋️ Other📊 Beginner🏷️ Stretching
How to perform it
- Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.
Muscles worked
The One Handed Hang primarily targets your Lats, with support from your Biceps. You'll need other.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the One Handed Hang slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.