Dead Hang

Dead Hang is a beginner isolation static using pull-up bar. It loads Forearms.

Why this lift

The Dead Hang is a beginner isolation static lift. It primarily loads Forearms. Shoulders, Lats, Back help. You need pull-up bar. Most programs place it after your main compounds, as accessory work. You may also hear it called Dead Hangs.

Grips fail before backs do on heavy pulls. Train them if the bar is slipping before the set is over. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Forearms
• Secondary: Shoulders, Lats, Back

Setup

• Set pull-up bar so the target joint can move and nothing else has to.

How to do it

1. Take Forearms through a full range. Pause where it is hardest.
2. Return under control.

Coaching cues

• Own the stretch and the squeeze.

Common mistakes

• Turning it into a compound swing. Cut the load; slow the eccentric.

How to program it

Treat the Dead Hang as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Dead Hang does not agree with you, Barbell Standing Back Wrist Curl trains Forearms with a different setup.

Related lifts

• Barbell Standing Back Wrist Curl Forearms
• Barbell Wrist Curl Forearms
• Barbell Wrist Extension Forearms
• Cable Standing Back Wrist Curl Forearms
• Cable Wrist Curl Forearms
• Dumbbell Standing Back Wrist Curl Forearms

FAQ

What muscles does the Dead Hang work?

The Dead Hang works Forearms (primary), Shoulders, Lats, Back (secondary).

What equipment do I need for the Dead Hang?

You need pull-up bar.

Is the Dead Hang suitable for beginners?

Yes. The Dead Hang is marked beginner in this catalog. Start lighter than you think and film one set from the side.