One Handed Hang

Muscles worked

The muscle under tension is the latissimus dorsi, which pulls the upper arm down and back toward the ribcage.

A stretch loads it at the far end of the range it normally works in, so the position you hold is itself the resistance.

Nothing travels, but holding the position is not the target muscle’s job alone: the biceps add force at the elbow.

Every exercise for:LatsBiceps

How this movement works

Nothing travels once you are in position. The muscle holds a length under tension instead of working through a range, so effort is measured in seconds rather than repetitions — and the honest progression is more time in a good position, not a deeper one forced early.

It is filed under stretching, so the target is range of motion rather than force — a position you can settle into and breathe in, held long enough for the tissue to give.

What you need

These train the lats too, using equipment this one does not:

• Overhead Slammedicine ball
• Pull Upsbarbell
• Pullupsbody only
• Rope Straight-Arm Pulldowncable
• Latissimus Dorsi-SMRfoam roll

Difficulty

Listed at beginner level: the pattern is simple enough to pick up without coaching, and a position that goes wrong mid-set is obvious enough to correct on the next repetition.

Of the 45 lats exercises in this database, 23 are listed at beginner level.