All exercisesFamily in the library
Mobility Β· Upper body
One-arm hang
Difficulty Mobility
How to perform it
Passive hang on one arm, the other free. Extreme load on the grip and anti-rotation core. Differs from the dead hang by being one-armed β requires a much higher level, and the obliques must hold the torso against rotation.
Equipment
- Pull-up bar / Doorway pull-up bar / Wall-mounted pull-up bar / Gymnastic ringsBodyweight
Muscles worked
Front
Back
Muscles and artwork credits
- External obliques
- Forearm flexors
- Lats
- Mid and lower traps
- Rear delts
Related exercises
Find another variation and compare difficulty.
Bar hangs
Exercise family Β· pattern: Mobility
1 family Β· 9 variationsDifficulty
- Dead hang
- Active hang
- Scapular pull-up
- Tuck hang
- Bent-arm hang
- Rope hang
- Towel hang
- L-sit hang
- One-arm hangCurrently viewing
Difficulty describes how demanding the execution is. It is not a recommended training order.