Dead Hang

Muscles Worked

How to Perform

1. 1

   Position your body for the exercise with proper alignment — joints stacked, core engaged.

2. 2

   Move through the full range of motion with control. Bodyweight exercises reward quality over quantity.

3. 3

   Focus on the muscle contraction at the hardest point of the movement.

4. 4

   If the movement is too easy, slow down the tempo or add pauses. If too hard, use an assisted variation.

Common Mistakes

• Using too much weight and compensating with other muscle groups. Isolation demands strict form over ego loads.

• Rushing through reps without controlling the eccentric. The lowering phase should be 2-3 seconds minimum.

• Cutting the range of motion short. Full range builds more muscle and healthier joints.

Pro Tips

• Use a full range of motion — let the bar roll to your fingertips on the eccentric, then curl it all the way back. Partial reps leave significant forearm growth on the table.

• Train forearms when they are fresh (beginning of a session) occasionally, not only at the end when they are pre-fatigued.

Related Exercises