Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.
Using an overhand grip, hang from a pull-up bar until your arms and shoulders are fully extended.Release one hand so that you are only hanging with one arm.Breathe naturally as you hang for the prescribed duration, or, if you’re just starting out, for as long as you are able.Repeat the one-arm dead hang with your opposite arm.
Great for Grip: Builds forearms and grip strength—key for deadlifts and farmer’s walks. Wrist-Friendly: Safer on your wrists than wrist curls or reverse curls. Progress Gradually: Add 5–10 seconds to your hang time as you improve. Master Two-Arm First: Only move to one-arm hangs after you are solid with two-arm hangs. Balance Strength: Start with your weaker hand: match the time on your stronger side to avoid imbalances.
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