Single-Arm Hang: how to do it right

In short: Hanging from one hand, shoulder active, the other hand ready to grab the bar.

How to do it, step by step

1. 1Hanging from one hand.
2. 2Shoulder active.
3. 3The other hand ready to grab the bar.

The mistake to avoid

Don't jump straight into it: start with a two-handed hang first.

Muscles worked

Main:

Forearms

Supporting:

Back (width)

What to replace it with

Same muscle, same part of the movement: these exercises do the same job.

• Behind-the-Back Barbell Wrist Curl ›
• Dumbbell Wrist Curl ›
• Dumbbell Wrist Extension ›
• Dead Hang ›
• Towel Hang ›