Dead Hang
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
HOW TO PERFORM
- Take an overhand grip on the bar a little wider than the shoulders.
- Lift the feet or step off the box so you hang at full stretch with the arms straight.
- Let the shoulders rise toward the ears and the body hang still, breathing slowly.
- Hold for the time, then put the feet back down before the grip gives out instead of dropping off the bar.
FORM TIPS
- This is the relaxed end of hanging: the bar takes your weight and the shoulders open up. Pulling the shoulder blades down and lifting the chest turns it into an arch hang, which is a separate exercise.
- The grip gives out first. Add a few seconds a session, and chalk the hands once they start to slip.
- Keep the legs still. Swinging shifts the load from hand to hand and ends the set early.
TARGET MUSCLES
Primary
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.