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One-Handed Hang Stretch Alternative

12 substitute exercises that target the same muscles

1
Chin-Up (Isometric & Negative) demonstration

Chin-Up (Isometric & Negative)
2
Wide-Grip Rear Pull-Up demonstration

Wide-Grip Rear Pull-Up
3
Bodyweight Muscle-Up demonstration

Bodyweight Muscle-Up
4
Rocky Pull-Up Pulldown demonstration

Rocky Pull-Up Pulldown
5
Butterfly Pull-Up demonstration

Butterfly Pull-Up
6
Archer Pull-Up demonstration

Archer Pull-Up
7
Chin-Ups (Narrow Parallel Grip) demonstration

Chin-Ups (Narrow Parallel Grip)
8
Close-Grip Chin-Up demonstration

Close-Grip Chin-Up
9
Pull-Up demonstration

Pull-Up
10
Suspender Pull-Up demonstration

Suspender Pull-Up
11
Ring Pull-Up demonstration

Ring Pull-Up
12
Chin-Up demonstration

Chin-Up

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the One-Handed Hang Stretch trains

Primary Latissimus Dorsi

Secondary Biceps Brachii Deltoid Posterior Triceps Brachii

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