Primary
Forearms
Secondary
Lats, Shoulders, Obliques
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Isometric
See how Single-Arm Dead Hang could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of max duration per arm. Rest 2-3 minutes between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Single-Arm Dead Hang could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Single-Arm Dead Hang as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Single-Arm Dead Hang. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Single-Arm Dead Hang is a pull up bar. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.