Dead Hang
Pull · forearms · beginner
Start
FinishHow to do it
Hang from a bar with an overhand shoulder-width grip and arms fully straight, feet off the floor, and hold for time while breathing steadily.
Muscles worked
Primary: forearms · Also works: back, shoulders
Equipment
Pull-up bar
Common mistakes
- Gripping with the fingers only instead of wrapping the thumb around the bar
- Letting the shoulders shrug up and stay passively jammed — keep a small amount of active tension
- Dropping off suddenly from height rather than lowering the feet to the floor
Variations
- Single-arm dead hang once 60 seconds two-handed is easy
- Weighted dead hang with a light dumbbell between the feet
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Related exercises
- Towel Dead Hangforearms
- Barbell Wrist Curlforearms
- Dumbbell Reverse Wrist Curlforearms
- EZ-Bar Reverse Curlforearms
- Band Reverse Curlforearms
- Band Finger Extensionforearms
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