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Also known as: One-arm dead hang, One-arm straight-arm hang.

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Technique

  1. Hang from a Pullup bar or Rings using only one hand.
  2. Maintain a tight, controlled grip.
  3. Keep your shoulder engaged and prevent your body from spinning excessively.

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Form tips

  • Keep your active shoulder pulled away from your ear ( Shoulder depression).
Logging: Work each side for the time indicated.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest

Secondary

  • Forearms
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor

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Equipment

Rings
Rings
Pullup bar
Pullup bar
Monkey bars
Monkey bars
Hangboard
Hangboard
Doorway or unstable pullup bar
Doorway or unstable pullup bar

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Appears in

Joint movements
Shoulderdepression
trains stretches

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Progressions

e077

One-arm active hang

Advanced
e0qf

One-arm hang twist

Advanced

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Regressions

e04w

Hanging side plank

Beginner
e0a6

Scapular pull

Novice
e06h

L-sit one-arm hang

Advanced
e07b

One-arm hang switches

Advanced
e0q8

One-arm scapular pull

Advanced
e0to

One arm towel hang

Advanced
e0tn

Climbing towel hang

Intermediate
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.