FastFit BETA
AdvancedStrength
Drag to rotate 360°
Speed for this exercise

Single-Arm Dead Hang

Forearms Tier B for Forearms Bodyweight Compound Static
Try it now
3sets
15stime /side
60srest
~3.7kcal/min

How to do it

Muscles worked

Secondary
LatsShoulders

Secondary muscles help but are not the main target

See the full tier list · Forearms

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inForearms / grip

Grip working and a stretch through the lats and shoulders.

Key cue (the coach says it during the set)“Hang long, shoulders slightly engaged, breathe.”

Tempo · Hold steady

Choosing the load: Hold only while the form stays clean; stop when the hips sag or you shake out of control.

Feel it somewhere else? Fix it like this

  • Feel it in ShouldersShoulder discomfort. Engage the shoulders (active hang) instead of hanging loose, and shorten the hold.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Train one side at a time and match the reps on both sides.
  • A simple way to build grip strength and gently stretch the shoulders and lats.
  • Wrap your thumbs around the bar for a secure grip.
  • Build up gradually, starting with sets of 10–20 seconds.

Common mistakes

  • Dropping off the bar suddenly instead of stepping down.
  • Swinging or kicking the legs while hanging.

Breathing

Breathe slowly and deeply throughout the hold.

Equipment needed

Bodyweight
You have it Pull-up Bar
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all