LiftsmithOne-arm hang alternatives
Machine taken, missing equipment, or something doesn't feel right? These exercises train the same main muscles as the one-arm hang, best matches first.
- Active hangTrains the lats and forearms, same movement.
- Towel pull-upTrains the lats and forearms, same movement.
- Side-on pull-upTrains the lats, same movement.
- Archer pull-upTrains the lats, same movement.
- Assisted chin-up machineTrains the lats, same movement, needs assisted pull-up machine.
- Assisted pull-up machineTrains the lats, same movement, needs assisted pull-up machine.
- Band lat pulldownTrains the lats, same movement, needs resistance bands.
- Band-assisted chin-upTrains the lats, same movement, needs pull-up bar and resistance bands.
- Band-assisted pull-upTrains the lats, same movement, needs pull-up bar and resistance bands.
- Chin-upTrains the lats, same movement.
- Close-grip pull-upTrains the lats, same movement.
- Close-grip pulldownTrains the lats, same movement, needs lat pulldown.
A plan that only uses what your gym has
Tell Liftsmith your equipment once. Every workout picks exercises you can do there, and swaps rank the closest match first.
- ✓ Free to start, no account needed
- ✓ Plans every set, rep and weight for you
- ✓ Works offline, on Android, iPhone and the web
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