Single-Arm Dead Hang
The Single-Arm Dead Hang is an isolation strength exercise using only your body weight. It primarily targets the forearms and lats, with the biceps, shoulders, and abdominals working as secondary muscles.
Primary Muscles
Secondary Muscles
Level
advancedMechanic
isolationEquipment
body onlyCategory
strengthInstructions
- Start with a standard dead hang position using both hands.
- Carefully release one hand and hang from a single arm, keeping the free arm at your side or across your chest.
- Engage your core strongly to prevent rotation and maintain stability.
- Keep your hanging shoulder engaged and pulled down to protect the joint.
- Hold for the desired time, then switch to the other arm.
- This advanced variation significantly increases grip strength demands and core stability requirements.