Napra

One Handed Hang

Stretching & mobilityBeginner LatsBiceps Pull-up bar
One Handed Hang, step 1
1. Stand under the bar and grab it with one hand, overhand grip (palm forward); the other arm hangs loose, feet on the floor.
One Handed Hang, step 2
2. Bend your knees and let most of your weight hang from the arm; keep the shoulder from shrugging to your ear. Hang 10–20 s, breathing steadily, then switch hands.

How to do it

  1. Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.

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