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One-arm dead hang

One hand on the bar takes the whole body's weight, and the shoulder and grip have to stop the body slowly turning.

Hang family

One-arm dead hang

DemandExtreme
Equipment requiredA bar to hang from + A step
Muscle focusForearms · Back · Shoulders · Abs

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Source-researched guide. Clinical review is pending.

How to move

  1. Hang from the bar on both hands, then shift your weight toward one side.
  2. Let go with the other hand and rest it at your side; keep the working shoulder engaged rather than slack.
  3. Hold briefly, take the bar again with both hands and step down. Change sides and keep the time even.

Form cues

  • Hold for seconds, not minutes, at first.
  • Keep both sides even.

Practice and cautions

No universal dose is assigned. Choose a manageable amount for your current capacity, leave room for controlled repetitions, and allow recovery. A clinician’s individual plan takes priority.

Elbow tendons and the shoulder take a large jump in load. Build through assisted versions and skip it entirely while any elbow or shoulder pain is present. This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Forearms, Back. Also: Shoulders, Abs.

Anatomy: Brachioradialis, Wrist and finger flexors, Wrist and finger extensors, Pronator teres, Latissimus dorsi, Teres major.

Equipment

Pull-up bar + A step

Level

Expert. See the easier and harder options above.

Workouts that use it

Guides that use it

Similar moves

False-grip hang (rings)Advanced · Gymnastic ringsRope climbIntermediate · Other / check instructionsBack lever demonstrated on the 3D figure3D demoBack leverExpert · Pull-up barFront lever demonstrated on the 3D figure3D demoFront leverExpert · Pull-up barGerman hang demonstrated on the 3D figure3D demoGerman hangAdvanced · Pull-up barIncline ring row demonstrated on the 3D figure3D demoIncline ring rowBeginner · Gymnastic rings

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Questions people ask

What muscles does the One-arm dead hang work?

Mainly the forearms and back, with help from the shoulders and abs.

What equipment do I need for the One-arm dead hang?

Pull-up bar + A step.

Is the One-arm dead hang good for beginners?

It is an advanced move. Build up to it with the Bar hang first.

What is an easier alternative to the One-arm dead hang?

Try the Bar hang or the Chin-up. Both are written steps in the same progression.