Dead Hang
Builds grip strength and decompresses the shoulders
ArmsBeginnerStrengthIsometric
At a glance
| Muscles worked | Primary: Forearms, grip. Secondary: Lats, shoulders |
|---|---|
| Muscle group | Arms |
| Difficulty | Beginner |
| Type | Strength · Isometric |
| Sets & reps | 3 sets × 20-40s |
| Estimated calories burned | ~15 kcal |
How to do it
- Step 1: Grip a bar with hands shoulder-width apart
- Step 2: Lift your feet and hang with arms straight
- Step 3: Keep shoulders active and core gently braced
- Step 4: Hold, then step down
Equipment
- Pull-up bar
Coaching tips
Benefits
Builds grip strength and decompresses the shoulders
Common mistakes
Shrugging the shoulders up to the ears
Make it harder
Add time or hang one-handed
Make it easier
Keep feet lightly on the floor or a box
Breathing
Breathe steadily
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore arms exercises
Standing Water Bottle Tricep Extension
Intermediate · 5 sets × 12-15 repsBent Over Overhand Bicep Curl
Intermediate · 3 sets × 10-12 repsBack on Wall Water Bottle Strict Curl
Intermediate · 5 sets × 12-15 repsUnderhand Pulley Tricep Extension for Toning
Beginner · 4 sets × 12-15 repsDrag Dumbbell Curl
Beginner · 4 sets × 10 repsTricep Dips
Beginner · 3 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.