Dead Hang
The Dead Hang is an isolation strength exercise using only your body weight. It primarily targets the forearms and lats, with the biceps and shoulders working as secondary muscles. Suitable for beginners.
Primary Muscles
Secondary Muscles
Level
beginnerMechanic
isolationEquipment
body onlyCategory
strengthInstructions
- Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
- Let your body hang with arms fully extended, engaging your shoulders by pulling them slightly down and back.
- Keep your core tight and maintain a neutral spine throughout the hold.
- Hold this position for the desired amount of time, focusing on grip strength and shoulder stability.
- Release and rest between sets.