Dead hang
How to do it
- Grip the pull-up bar with a pronated grip, slightly wider than shoulder-width.
- Step up or jump to hang with your arms fully extended and your feet off the floor – this is the starting position.
- Relax your shoulders and let them hang naturally, without swinging your body.
- Hold the position, breathing normally, for as long as possible, with a firm grip.
- Lower yourself to the floor under control at the end.
Key to the execution: Relax your shoulders and let your body hang naturally, without swinging.
Common mistakes
- Swinging your body to compensate for grip fatigue.
- Keeping your shoulders tense and shrugged toward your neck instead of letting them relax.
- Letting go of the bar too soon, without trying to extend the time.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Forearms exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.