One Handed Hang

Also called dead hang and bar hang.

Works

Lats, plus biceps

Equipment

Other kit

Level

Beginner

Type

Isolation

How to do it

Setup. 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.

Cues

• Hang long, shoulders relaxed then packed.
• Breathe.
• Add time before adding weight.

Common mistakes

• Holding the breath.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.