Dead Hang: how to do it right

In short: Passive dead hang from a bar: the finger and forearm flexors are loaded in the lengthened position, under the stretch of your body weight.

How to do it, step by step

1. 1Grab the bar overhand, hands shoulder-width apart, thumbs wrapped around to lock the grip.
2. 2Let your body drop into a full hang, arms straight, with no jerk.
3. 3Go for the maximum stretch: feel the pull all the way to your fingertips and in your forearms.
4. 4Keep the shoulders slightly engaged, not totally relaxed, to protect the joint.
5. 5Hold for the target time, then put your feet back on the floor in a controlled way, without letting go abruptly.

The mistake to avoid

Don't drop off the bar abruptly. Release before total failure.

Other common mistakes

• Letting go with the thumbs or using only the fingertips: wrap your thumb to lock the grip and spread the load.
• Hanging with the shoulders completely shrugged up and limp: keep a slight lat activation to stabilize the shoulder.
• Swinging your body to hold longer: stay still, the work is in the static hold, not in momentum.
• Dropping to the floor by letting go all at once: put your feet down gradually to avoid a sudden overload on wrists and shoulders.

Muscles worked

Main:

Forearms

Supporting:

Back (width)

Finger flexors (flexor digitorum superficialis and profundus) and wrist flexors: they hold the grip against the pull. The lats and the shoulder blade stabilizers work isometrically to stabilize the shoulder. The forearm extensors co-contract to lock the wrist.

What to replace it with

Same muscle, same part of the movement: these exercises do the same job.

• Behind-the-Back Barbell Wrist Curl ›
• Dumbbell Wrist Curl ›
• Single-Arm Hang ›
• Towel Hang ›
• Dumbbell Wrist Extension ›

Frequently asked questions