forearmsbody weight
one-arm dead hang
one-arm dead hang is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Grip the bar with one hand, arm straight, and lift feet off the floor.
Step 2. Let your body hang in a straight line and keep the free arm relaxed by your side.
Step 3. Keep the active shoulder pulled down and away from your ear for stability.
Step 4. Engage your core and ribs to prevent the body from swinging or twisting.
Step 5. Breathe steadily for the designated time, then lower down and switch sides.
Muscles & body parts
Primary muscles
forearms
Secondary muscles
corerotator cufflats
Primary body parts
forearm
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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