Primary
Forearms
Secondary
Lats, Shoulders, Obliques
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Isometric
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MySetPlan shows you when to use Single-Arm Dead Hang, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
Single-arm dead hangs are an advanced grip exercise requiring significant forearm and shoulder strength. Holding your entire bodyweight with one hand builds elite grip strength and serves as a prerequisite for one-arm pull-up training. The asymmetric load also challenges core anti-rotation.
When to use it
Include in advanced grip training programs or as a progression from regular dead hangs.
Who it's for
Advanced athletes with well-developed grip strength. Prerequisite for one-arm pull-ups.
Grab the bar with one hand and carefully release the other. Engage your shoulder by pulling it down slightly—do not let it relax completely into the socket. Keep your core tight to minimize rotation. Start with assisted single-arm hangs (other hand holding wrist) before progressing to full hangs.
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Grab a pull-up bar with one hand using an overhand grip.
Carefully release your other hand and let it hang at your side or hold onto your wrist.
Hang with your working arm fully extended.
Engage your shoulder and core to minimize rotation.
Hold for as long as possible.
Switch hands or rest between sets.
Start by holding the wrist of your hanging arm with your free hand for assistance.
Focus on anti-rotation by engaging your core.
Use chalk for better grip.
Progress from assisted holds to full single-arm hangs.
Use single-arm hangs when you can comfortably hold a double-arm hang for 60+ seconds and want to progress toward elite grip strength. They are essential for one-arm pull-up training. Include in advanced grip sessions or after regular hang progressions.
Attempting this exercise before building sufficient grip strength.
An inconsistent grip during the Single-Arm Dead Hang can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Allowing excessive rotation or swinging.
Bouncing or using momentum during the Single-Arm Dead Hang makes the movement harder to control and can shift work away from your Forearms (flexors). Use a load you can move smoothly through the intended range.
Not engaging the shoulder, putting stress on the joint.
Changing your shoulder position during the Single-Arm Dead Hang can redirect the movement away from your Forearms (flexors). Use the shoulder-blade position described in the setup and keep the motion controlled.
Advanced athletes with well-developed grip strength. Prerequisite for one-arm pull-ups.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of max duration per arm. Rest 2-3 minutes between sets.
MySetPlan places Single-Arm Dead Hang inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Single-Arm Dead Hang
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Frequently Asked Questions About the Single-Arm Dead Hang
The Single-Arm Dead Hang primarily targets the Forearms (flexors), making it an effective exercise for forearms development. Secondary muscles worked during the Single-Arm Dead Hang include Lats, Shoulders, Obliques, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff.
The Single-Arm Dead Hang is rated as advanced difficulty, meaning it requires some training experience. Advanced athletes with well-developed grip strength. Prerequisite for one-arm pull-ups. Focus on proper technique and consider starting with easier variations.
For the Single-Arm Dead Hang, the recommended approach depends on your goals. 2-3 sets of max duration per arm. Rest 2-3 minutes between sets. For strength, use 10-20 second holds. For muscle growth, perform 20-30 second holds. For endurance, complete 30+ second holds.
The Single-Arm Dead Hang typically requires a pull up bar, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Single-Arm Dead Hang include: Dead Hang, Towel Hang, Fat Grip Hold. These exercises target similar muscle groups as the Single-Arm Dead Hang and can be used as substitutes based on your equipment availability, gym setup, or training preferences.