Forearms exercise
Dead Hang
Isometric hang from the bar for grip, forearms and shoulder decompression.
- Primary muscleForearms
- Also worksBack
- EquipmentPull-up bar
- TypeIsolation
- LevelBeginner
- Forearms
- Back
- Pull-up bar
How to do the Dead Hang
4 steps, in the order you do them.
- Grab the bar with an overhand grip, shoulder-width apart.
- Lift your feet off the floor and let your body hang with your arms extended.
- Keep your shoulders slightly engaged and your abs tight, without swinging.
- Hold for the indicated time.
Muscles worked
Common Dead Hang mistakes
What goes wrong most often when you do the Dead Hang, and how to fix it.
Your thumbs are loose and your grip slips.
Wrap your thumb around the bar so your grip doesn't open as you tire.
Your body swings during the set.
Get onto the bar from a bench or a gentle jump and wait until your body is still.
You let go of the bar suddenly and drop to the floor.
When you finish, put your feet on the bench or lower yourself with control before letting go.
Alternatives to the Dead Hang
They work the forearms with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
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More forearms exercises
Standing Barbell Wrist Curl Behind the BackForearms · Barbell
Palms Down Barbell Wrist CurlForearms · Barbell and bench
Reverse Cable CurlForearms · Cable machine
Frequently asked questions
What muscles does the Dead Hang work?
The Dead Hang works mainly the forearms. It also works the back.