The One Arm Hanging

How to do the exercise

The One Arm Hanging is a powerful progression exercise to build extreme grip and hanging strength. It prepares you for advanced skills like the One Arm Pull Up by challenging your endurance, stability, and full-body control. Here’s how to perform it correctly:

1. Starting Position

Hang from a pull up bar with one hand, keeping your grip firm and thumb wrapped around the bar. Engage your shoulder by pulling it slightly down and back to protect the joint. Keep your body straight and legs either together or slightly in front for balance.

2. Maintaining Tension

Focus on keeping your scapula engaged and your core tight to avoid swinging. Distribute the tension evenly across your upper body, and resist the urge to let your shoulder rise toward your ear.

3. Hold Duration

Aim to hold the position as long as possible with proper form. Start with short sets of a few seconds and gradually increase the time as your grip and shoulder endurance improve.

4. Switch and Repeat

Lower yourself carefully, reset your grip, and switch to the other hand. Balance your training by performing equal sets on both sides to avoid muscular imbalances.

Recommended Equipment for One Arm Hanging

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The One Arm Hanging is one of the most effective grip and pulling strength builders:

• Develops exceptional grip endurance and forearm strength

• Strengthens shoulders and lats for advanced pulling skills

• Improves core stability and body control while hanging

• Acts as a key progression toward the One Arm Pull Up

This makes it a valuable progression exercise for calisthenics athletes of all levels, from beginners aiming to increase grip strength to advanced athletes working toward one arm pulling skills.

Main muscles used

The One Arm Hanging mainly targets:

• Forearms & Grip muscles

• Latissimus dorsi

• Shoulders & Scapula stabilizers

• Core muscles (for body stabilization and anti-swing)

By practicing this exercise, you ensure stronger grip endurance and build the pulling strength foundation necessary for advanced skills.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the One Arm Hanging include:

• Not engaging the scapula: Letting your shoulder rise too much increases injury risk.

• Weak grip setup: Half grip or loose fingers reduce efficiency and endurance.

• Excessive swinging: Keep your core tight to maintain stability.

• Holding too long with poor form: Quality of tension is more important than maximum time.

• Uneven training: Balance both arms to avoid strength imbalances.

Progress by increasing your hold time gradually, reducing assistance, and always focusing on proper shoulder engagement and grip control.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!