Step by step instructions, muscle activation and variants for the Single-Arm Hang Stretch.
A decompression and mobility exercise where the body hangs from a pull-up bar using a single hand, allowing gravity to lengthen the lat, shoulder, and surrounding tissues on one side at a time. It is particularly effective for relieving back tension and improving shoulder mobility.
Common mistakes content is coming soon.
The Single-Arm Hang Stretch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.