Single-Arm Hang – Rings

  1. Locate a ring that is securely anchored and can support your weight. Adjust the ring to a height where you can comfortably reach it while keeping your feet off the ground.
  2. Stand beneath the ring and reach up with one hand to grip it tightly. Lift your feet off the ground and let your body hang freely, maintaining a straight posture.
  3. Focus on holding the position while keeping your shoulder activated and core engaged, avoiding any twisting or rotating.
  4. Hold for the desired amount of time or for as long as you can maintain proper form before safely lowering yourself.

Primary Muscles

  • Forearm - Inner
  • Forearm - Outer
  • Lat

Secondary Muscles

  • Bicep
  • Oblique
  • Rotator Cuff - Back
  • Shoulder - Side
  • Trap

Results

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Date Reps Resis. RPE

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