1 - Locate a sturdy horizontal bar or pull-up bar that can support your body weight. Make sure it’s positioned at a height that allows you to hang freely with your feet off the ground.
2 - Stand facing the bar and reach up to grip it with one hand. Your palm should be facing away from your body (overhand grip).
3 - Lift your feet off the ground and hang freely from the bar using only the hand you’ve gripped it with. Your arm should be fully extended, and your shoulder should be engaged.
4 - Tighten your abdominal muscles to stabilize your body during the hang. This will help you maintain balance and prevent unnecessary swinging.
5 - Simply hang from the bar using one hand for as long as you can or as long as your workout plan dictates.
6 - If you want to work both arms, switch to the other hand and repeat the one-handed dead hang.
