Kysero
Try for free

Forearms · Intermediate

One Handed Hang

Grip and vertical-pull drill building shoulder control and upper-body strength.

View instructionsAll exercises
Back to all exercises
One Handed Hang demonstration

Exercise overview

Training details

ForearmsShouldersUpper BackCore

Equipment

Pull Up Bar

Sets × time

3 × 15 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Grip a secure pull-up bar with one hand and use your opposite hand lightly on the bar for initial assistance.
  2. 02Gradually reduce assistance until your working hand supports your body while its shoulder remains active.
  3. 03Brace your trunk and keep your body facing forward without twisting away.
  4. 04Hold for the assigned time while maintaining a secure grip and controlled shoulder.
  5. 05Reapply the opposite hand before releasing, then switch sides.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionActive Bar HangRelated variationDead Hang Stretch

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substitutePull-UpsComparable substitutePlate Pinch HoldComparable substituteBand Lat Stretch

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder