Adiletix - One-Arm Dead Hang - Step-by-Step Guide

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One-Arm Dead Hang

1 - Stand under a pull-up bar and grip it firmly with one hand using an overhand grip.
2 - Step or jump up carefully so your body is suspended from the bar with your working arm fully extended.
3 - Keep your shoulder active by slightly engaging the shoulder blade down and back rather than allowing it to shrug completely toward your ear.
4 - Brace your core, keep your ribs down, and avoid excessive swinging or twisting.
5 - Hold the position for the desired duration while maintaining control and steady breathing.
6 - Lower yourself safely or place your feet back on the ground, then repeat on the opposite arm.
7 - Stop the set if your grip begins to fail or you lose shoulder control.

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