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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.
