One-Arm Dead Hang

Body region

• Arms
• Back
• Shoulders

Muscles

Main

• Latissimus Dorsi
• Flexor Digitorum Superficialis
• Flexor Digitorum Profundus

Helps

• Trapezius
• Teres Major
• Biceps
• Flexor Carpi Radialis
• Flexor Carpi Ulnaris

Holds

• Serratus Anterior
• Rectus Abdominis
• External Oblique

Equipment

• Pull-Up Bar

Technique

1. Build up with two-arm hangs first, then grip the bar with one hand and keep the other hand near the bar for backup.
2. Hang with the working arm straight and the shoulder slightly engaged, not shrugged to the ear.
3. Hold for a short time, keeping the body steady.
4. Reach up with the free hand to take the bar before releasing, then rest and switch sides.

Cues

• Keep the shoulder packed, not passive.
• Start with short holds.
• Keep your body from spinning.

Common mistakes

• Hanging passively with the shoulder fully shrugged, which stresses the joint.
• Letting go from the one-hand position at fatigue.
• Doing it before your shoulders and grip are conditioned.

Alternatives

• Dead Hang
• Active Hang