Forearms
One Arm Bar Hang
The One Arm Bar Hang is a strength exercise on a pull-up bar for your forearms. Share of the load in the Zulta muscle model: forearm flexors 57%, forearm extensors 11% and lats (upper) 8%.
How to do it
- Hang from a pull-up bar with both hands, palms forward, shoulder-width.
- Engage the shoulders slightly and brace the torso.
- Release one hand and let it hang or rest lightly at your side.
- Hold for 10 to 20 seconds on the working arm, breathing steadily.
- Take the bar with both hands again before stepping down, then switch arms.
Tips
- Keep the working shoulder active so it does not sink into the socket.
- Tense the abs to limit spinning under the bar.
Common mistakes
- Letting the body twist and swing after releasing the hand.
- Dropping off the bar from one hand.
Muscles worked by the One Arm Bar Hang
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Hanging from one hand doubles the grip load. Hanging or pinching a load is an isometric grip: the finger flexors do the work, the extensors co-contract, and in a hang the lats and lower traps keep the shoulder packed.
One Arm Bar Hang alternatives
Different equipment
Easier
No equipment
Make it easier
Frequently asked questions
What muscles does the One Arm Bar Hang work?
Mainly the forearm flexors. The forearm extensors assist.
Is the One Arm Bar Hang good for beginners?
The One Arm Bar Hang is rated advanced. If you are new, learn the Bar Hang first and build up from there.
What is a good alternative to the One Arm Bar Hang?
For example the Bar Hang, Dead Hang and Two Hand Pinch. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.