One-arm hang

A compound exercise for the forearms and lats, with help from the obliques. Equipment: pull-up bar.

Orbit

Drag to rotate

WorksForearmsLatsObliques

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hang from the bar, then let go with one hand.
Keep the hanging shoulder engaged
Hold, then switch hands

Muscles worked

One-arm hang: 3D figure mid-rep with the forearms and lats highlighted

Forearms · main
Lats · main
Obliques

Equipment

Pull-up bar

Alternatives

Exercises that train the same main muscles. See all one-arm hang alternatives.

Active hangPull-up bar
Towel pull-upPull-up bar
Side-on pull-upPull-up bar
Archer pull-upPull-up bar
Assisted chin-up machineAssisted pull-up machine
Assisted pull-up machineAssisted pull-up machine

More forearms exercises

Hammer curlDumbbells
Dumbbell wrist curlDumbbells and Flat bench
Farmer's carryDumbbells
Suitcase carryKettlebells
Band hammer curlResistance bands
Dead hangPull-up bar

Put the one-arm hang in a plan that adapts

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