Exercise
HANGING ASSISTED ONE ARM HOLD - RIGHT
Form cues
About
A single-arm hang that loads your right arm with most of your bodyweight while your left hand lightly assists on the bar — a stepping stone toward a full one-arm hang on that side.
Instructions
Step-by-step technique
Hang with both hands
Start in a relaxed two-hand hang with arms fully extended.
Relaxed full hangShift your weight to the right
Gradually transfer your bodyweight onto your right arm, letting your left hand rest lightly on the bar for balance only.
Left hand stays lightBrace and hold
Squeeze your core, point your toes, and bring your feet together to keep your body from swinging.
Core tight, feet togetherHold for the set duration
Maintain the position for the prescribed time, breathing steadily, then release.
Steady breathingCommon mistakes
What goes wrong — and why
Assisting hand does most of the work
Leaning on the left hand skips the point of the exercise.
Consciously shift more weight onto the right arm as you get stronger.
Body twisting or swinging
An unbraced core lets the body rotate toward the working arm.
Brace your abs and keep feet together for a straight body line.
Rushing the progression
Jumping to a full one-arm hang too soon risks the shoulder and elbow.
Build hold time here first before reducing assistance.
Variations · Progressions · Regressions
Adaptations for every level
Two-Hand Dead Hang
Stay in a standard two-hand hang until single-arm loading feels ready.
Unassisted One-Arm Hang (Right)
Fully release the left hand for a true one-arm hang on the right side.
Included in