Forearms · Bodyweight

Dead Hang

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

Muscles you'll work

ForearmsPrimaryShoulders · LatsSecondary

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

EquipmentBodyweight

Type—

Push or pullStatic

LevelBeginner

Every set you log gets checked against your history, so you know the moment you beat your best. Next session, you'll already know what to aim for.