Dead Hang

Muscles worked

• ForearmsGrip and wristsPrimary
• LatsSides of the backSecondary

How to do it

1. Take the bar. Use a grip you can hold for the whole set, arms straight at the start.
2. Squeeze as hard as you can through the whole hand.
3. Shoulders stay packed, down and back.
4. Time or count the hold and beat it next session.
5. Hold for time. Stop the set when your position starts to slip, not when you are completely spent.

Common mistakes

• Letting the shoulders hang loose. Keep them packed down and back while you hold.
• Not tracking it. Log the time or reps so you can beat it next session.

Alternatives that train the same movement

• Plate Pinch HoldWeight plate
• Wrist RollerOther