LiftSetsLiftSets / Exercises / Dead Hang
Dead Hang
Works the forearms. Helped by the lats, shoulders.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
forearmslatsshoulders
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | body only |
|---|---|
| Level | beginner |
What to think about
- Relax the shoulders up towards the ears.
- Breathe.
- Hang for time.
How to do it
- Grip the bar a little wider than your shoulders and let your body hang straight.
- Relax the shoulders and let them rise towards your ears. Breathe.
- Hang for time. A passive hang is gentle traction for the front of the shoulder.
Other exercises for the forearms
- Cable Wrist Curl
- Palms-Down Dumbbell Wrist Curl Over A Bench
- Palms-Down Wrist Curl Over A Bench
- Palms-Up Barbell Wrist Curl Over A Bench
- Palms-Up Dumbbell Wrist Curl Over A Bench
- Seated Dumbbell Palms-Down Wrist Curl
- Seated Dumbbell Palms-Up Wrist Curl
- Seated One-Arm Dumbbell Palms-Down Wrist Curl
Track it in LiftSets
Log dead hang with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store