Weighted Dead Hang
The Weighted 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.
Primary Muscles
Secondary Muscles
Level
advancedMechanic
isolationEquipment
body onlyCategory
strengthInstructions
- Attach additional weight using a weight belt, weighted vest, or by holding a dumbbell between your legs.
- Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
- Let your body hang with arms fully extended, engaging your shoulders.
- The added weight increases the challenge for grip strength and lat engagement.
- Hold this position for the desired time, focusing on maintaining proper form despite the additional load.
- Start with lighter weights and gradually progress as your grip strength improves.