One Handed Hang

Forearms · Bodyweight

How to do it

Hang from the bar with an overhand grip, arms straight and shoulders engaged (not hanging completely dead). Hold for the prescribed time and breathe. It builds grip, helps the shoulder and decompresses the spine. You feel the forearms and a pleasant stretch through shoulders and lats.

Variants

The drawing hangs from one hand. The usual way is both, and the clock starts when your feet leave the floor.

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Back

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