Back · Bodyweight
One Handed Hang Stretch
How to do the one handed hang stretch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Reach up and grip a pull-up bar with one hand, then let your body hang and relax so your weight pulls down through that side. Keep your feet lightly on the floor if needed to control how much you load. Hold and breathe, then switch hands.
- 1Feel a long stretch through your lat, shoulder, and side of your back
- 2Let your body relax and decompress as you hang
- 3Keep a light grip and breathe slowly into the stretch
Common mistakes
- Avoid yanking or bouncing while you hang
- Do not fully relax a cold shoulder; ease into the load
- Do not hang longer than your grip can safely hold
Muscles worked
The one handed hang stretch mainly works the lats, with the forearms assisting.
- LatsPrimary
- ForearmsSupport
- Upper TrapsMinor
- ObliquesMinor
Kovo programs the one handed hang stretch for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.