Single-Arm Hang Stretch
A partial hang from a pull-up bar with one hand while the feet stay on the floor, letting body weight lengthen the lat and open the shoulder. Easier to control than a full dead hang.
Primary muscles
- Lats (Latissimus Dorsi)
Secondary muscles
- Teres Major
- Biceps
- Forearm Flexors
- Sets
- 2
- Duration
- 10–20 sec per side
- Rest
- 30s
How to perform
Main muscles working (thicker lines)
Starting position
Standing under a pull-up bar, gripping it overhand with one hand, feet flat on the floor or a step.
Keep the feet down and slowly bend the knees to shift weight onto the hanging arm.
Let the shoulder rise toward the ear and the side of the body lengthen.
Hold when you feel the stretch along the side of the back and the armpit.
Stand up to unload the arm, then switch hands.
Breathing: Breathe slowly and let a little more weight hang on each exhale.
Coaching tips
Feet take what the hand can't
Relax the shoulder into the hang
Grip firmly
Common mistakes
Lifting the feet off the floor
Bending the hanging arm
Twisting away from the bar
Safety notes
Keep the feet in contact to control the load, and skip it with a recent shoulder dislocation or instability.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.