How to Do One-Handed Bar Hang: Muscles Worked & Proper Form

One-Handed Bar Hang

Muscles Worked in the One-Handed Bar Hang

Muscles worked by one-handed bar hang

Primary muscles worked:


  1. Grab a bar with one hand, and hang from it.
  2. Start off by hanging with a tensed and active shoulder, and then gradually experiment with hanging with a more relaxed shoulder.


Hanging from a bar train your grip strength and your shoulders, and hanging in one hand is a good measure of strength. It is an exercise that can improve your shoulder mobility for holding your arms above your head.

Start with short moments of one-handed hanging if you are not used to it, and protect your shoulder by actively tensing the muscles in the shoulder. Then you can gradually start experimenting with a more relaxed shoulder as you get stronger.

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Text and graphics from the StrengthLog app.