Which muscles does the dead hang work?

The dead hang mainly works your forearms. It also involves your lats.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the dead hang in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Dead Hang: how to do it and muscles worked

The dead hang mainly works your forearms, with help from your lats. You need a pull-up bar.

Muscles worked

Main

Forearms

Helping

Lats

How to do the dead hang

1
Stand under a pull-up bar, reach up and grip it with palms facing away, hands slightly wider than shoulder-width. Step off the support so your feet leave the floor.
2
Hang with your arms straight and your shoulders slightly pulled down away from your ears. Keep your body still and your core lightly braced.
3
Hold for 20 to 60 seconds, breathing steadily. Step down to the floor or onto a bench when your grip tires.

Form tip: Do not let your shoulders shrug up to your ears; stop if you feel sharp shoulder pain, and step down rather than drop.

Common questions

Which muscles does the dead hang work?: The dead hang mainly works your forearms. It also involves your lats.
What equipment do I need for the dead hang?: You need a pull-up bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the dead hang in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More forearms exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.