How To Do One Arm Dead Hang
The One Arm Dead Hang is a challenging grip and shoulder strength exercise where you hang from a bar using one arm. It targets the forearms, shoulders, lats, and core while heavily stressing grip strength. This exercise is harder than a regular dead hang because one side of the body must support all your weight. Proper form is important to protect the shoulder joint and build strength safely.
Step-by-Step Guide to Properly Execute One Arm Dead Hang
Starting Position
Stand under a pull-up bar and grip it firmly with one hand using a full grip. Wrap your thumb around the bar for better control. Let your other arm hang relaxed by your side or lightly touch the wrist of the hanging arm for balance if needed.
Hanging Phase
Lift your feet off the ground and allow your body to hang freely. Keep your shoulder active by slightly engaging it instead of fully relaxing. Your body should stay still, with minimal swinging, and your core lightly tightened.
Holding Phase
Maintain the hang for the desired time while keeping your grip strong and your shoulder stable. Breathe steadily and focus on staying controlled rather than squeezing aggressively.
Finishing Position
Lower your feet back to the ground in a controlled manner. Release the bar slowly and switch arms after resting.
One Arm Dead Hang Workout Plan for All Levels
Beginner: 2 sets of 5–10 second holds per arm, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 15–30 second holds per arm, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 30–60 second holds per arm, 2–3 minutes rest, 4 times per week
What Are The Benefits Of One Arm Dead Hang
• Builds strong grip and forearm endurance
• Improves shoulder stability and joint control
• Helps prepare for one arm pull-ups
• Improves body awareness while hanging
• Strengthens connective tissues in the arms
Common Mistakes to Avoid
• Fully relaxing the shoulder, which can stress the joint
• Excessive swinging, reducing control and effectiveness
• Using a half grip instead of wrapping the thumb
• Holding breath during the hang
Similar Exercises To Try For Your Workout
• Assisted One Arm Dead Hang
• Two Arm Dead Hang
• Towel Hang
FAQ About “One Arm Dead Hang”
This exercise is not the best choice for beginners. It needs a lot of arm, shoulder, and grip strength. If you are new to training, it is better to start with two-arm hangs or assisted one-arm hangs first. These will help your body get stronger and safer over time.
Yes, you can make it easier. You can lightly hold the bar or a strap with your other hand for help. You can also keep your feet on the ground to take some weight off. These changes help you build strength slowly.
Most people start to feel stronger after a few weeks of practice. If you train it a few times each week, your grip and arm strength will improve. Everyone is different, so progress can be fast or slow. Being consistent is the most important part.
You should feel this exercise mostly in your hand, forearm, arm, and shoulder. Your shoulder should feel active and strong, not loose. You may also feel your core working to keep your body steady. If you feel sharp pain, you should stop.
Other Exercises
.webp)
