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Forearms · Bodyweight

Dead Hang

A movement that trains your forearms, done using just your bodyweight. Your shoulders and lats help out.

Dead Hang, demonstration
EquipmentBodyweight
Type—
Push or pullStatic
LevelBeginner

Muscles you'll work

Dead Hang muscles worked, front viewDead Hang muscles worked, back view
ForearmsPrimaryShoulders · LatsSecondary

How to do it

  1. Find a pull-up bar or a sturdy overhead structure you can hang from.
  2. Jump up and grab the bar with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Hang freely, allowing your body to relax and your shoulders to fully decompress. Keep your arms straight but not locked out.
  4. Maintain the hang for the desired duration, focusing on your grip and allowing gravity to gently stretch your spine and shoulders.
  5. Control your descent when letting go of the bar.

More forearm exercises

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