Single-Arm Dead Hang
Primary
Forearms
Secondary
Lats, Shoulders, Obliques
Equipment
Pull Up Bar
Difficulty
Advanced
Type
Isometric
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Include in advanced grip training programs or as a progression from regular dead hangs. The Single-Arm Dead Hang — a compound isometric hold — is one of the most effective ways to train your forearms, with secondary work on your Lats and Shoulders.
Everything You Need to Know About the Single-Arm Dead Hang
The Single-Arm Dead Hang is a advanced exercise exercise that targets your Forearms (flexors). It's a popular choice for building strength and muscle in these areas. When should you use it? Include in advanced grip training programs or as a progression from regular dead hangs. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced athletes with well-developed grip strength. Prerequisite for one-arm pull-ups. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Single-Arm Dead Hang
Primary
Secondary
Stabilizers
Single-Arm Dead Hang form guide
- 1
Grab a pull-up bar with one hand using an overhand grip.
- 2
Carefully release your other hand and let it hang at your side or hold onto your wrist.
- 3
Hang with your working arm fully extended.
- 4
Engage your shoulder and core to minimize rotation.
- 5
Hold for as long as possible.
- 6
Switch hands or rest between sets.
What are the best tips for the Single-Arm Dead Hang?
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.
What are common Single-Arm Dead Hang mistakes to avoid?
Attempting this exercise before building sufficient grip strength.
A poor grip during the Single-Arm Dead Hang limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Allowing excessive rotation or swinging.
Bouncing or using momentum during the Single-Arm Dead Hang takes work away from your Forearms (flexors) and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not engaging the shoulder, putting stress on the joint.
Without proper shoulder positioning during the Single-Arm Dead Hang, your Forearms (flexors) can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Is the Single-Arm Dead Hang right for you?
Advanced athletes with well-developed grip strength. Prerequisite for one-arm pull-ups.
How to Program the Single-Arm Dead Hang
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.
What are good alternatives to the Single-Arm Dead Hang?
Dead Hang
Towel Hang
Fat Grip Hold
Other Variations
- Assisted single-arm hang
- Single-arm towel hang
- Single-arm active hang
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Single-Arm Dead Hang — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Build up to this exercise with regular dead hangs first.
- Ensure shoulder health before attempting.
- Have a safe landing zone in case of grip failure.