Wide-Grip Dead Hang
The Wide-Grip 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 wider than shoulder-width apart.
- Let your body hang with arms fully extended, engaging your lats by pulling your shoulders down and back.
- Keep your core engaged and maintain proper body alignment.
- Hold this position for the desired amount of time, focusing on lat engagement and grip endurance.
- The wider grip places more emphasis on the latissimus dorsi muscles.