Also known as: one-arm hang, single-arm hang, single hand hang, towel one-arm hang

What is One arm dead hang?

The one arm dead hang is an isometric hanging exercise where you hang from a pull-up bar with one hand, targeting the biceps, forearms, lats and core. It is medium difficulty and builds grip strength and shoulder stability; progress gradually to avoid strain.

How to Do One arm dead hang

  1. Find grip: Reach up and grasp a secure pull-up bar with one hand using a full grip, thumb wrapped; position shoulder packed and elbow slightly bent.
  2. Set body: Engage core and glutes, pull shoulder blades down and back, keep body straight and avoid swinging before releasing support.
  3. Hang steady: Shift weight fully onto the hanging hand, relax scapula slightly but maintain shoulder stability; breathe steadily and hold desired time.
  4. Monitor tension: Feel forearm, biceps and lat engagement; stop if sharp pain, excessive shoulder rise, or numbness occurs to protect joints and tendons.
  5. Switch sides: Lower safely with control, rest 60-90 seconds, then repeat on the opposite hand; progress hold time gradually to build endurance.

Muscle Groups

Back, Biceps, Core, Forearm, Latissimus

Description

For the one-arm dead hang, grab the pull-up bar with one hand and let your body hang freely, keeping your core engaged and your body stable. Hold this position for the desired time, then switch to the other arm.
Movement Group: Pull
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the one arm dead hang?

A one arm dead hang builds grip strength, unilateral shoulder and scapular stability, and endurance in the biceps, forearms and lats. It also improves core tension and transfer to pull-ups, rock climbing and other pulling movements when practiced safely.

What common mistakes should I avoid?

Common mistakes include shrugging the shoulder, relying on passive grip, swinging the body, and holding with a bent wrist. These increase injury risk and limit carryover. Focus on packed shoulder, braced core and slow controlled holds to reduce strain.

How can I progress or what are alternatives?

Progress by increasing hold time, using assisted one-arm holds with a band or foot support, or practicing negative one-arm hangs. Alternatives include offset two-arm hangs, towel hangs and ring holds to build grip and shoulder resilience before full single-arm holds.