One Handed Hang
- Primary musclesLats
- EquipmentBody Only
- LevelBeginner
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app
AtletIQ app
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "One Handed Hang".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
Weight calculatorExample
Your set
40 kg × 10
Goal
MassStrengthFat loss
Level
BeginnerIntermediateAdvanced
Workout 1 · working weight
35.5kg
Sets × reps3 × 10Rest2.5 min
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
1 stepGrab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10–20 seconds and switch sides.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.