Zirv Fitness
Strength exercise

Dead Hang

How to do it

  1. Reach up and grip an overhead bar slightly wider than shoulder width with an overhand grip.
  2. Lift your feet from the floor or step off a support so your full bodyweight hangs from the arms.
  3. Relax the shoulders down away from the ears while keeping a light brace through the core.
  4. Keep the arms straight and the grip firm around the bar, letting the forearms and hands carry the load.
  5. Breathe steadily and evenly while hanging, then lower yourself back down with control to reset.
  6. A common fault is shrugging the shoulders up toward the ears, keep them drawn down for each hang.

Muscles worked

Forearm FlexorsGroup of muscles on the inner forearm responsible for wrist flexion and grip strength. All Forearm Flexors exercises

Related Forearm Flexors exercises

Barbell Close Grip Bench PressBarbell Overhead Squat (Snatch Grip)Barbell Reverse Grip RowBarbell Wide Grip Bench PressBarbell Wrist CurlCable Row (Wide Grip)
Type
Strength
Equipment
Pull-Up Bar
Primary muscles
Forearm Flexors
Measured in
Time