Dead Hang
Muscles worked: Forearms (assisted by back).
How to do it
- Take a pull-up bar with a full overhand grip, hands about shoulder-width.
- Step or jump off and let your bodyweight hang.
- Either relax the shoulders or pack them down - pick one and hold it.
- Keep the grip closed and breathe steadily.
- Count honest seconds. Grip is a lift too, so train it like one.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Full grip, shoulders relaxed or packed
- Count honest seconds - grip is a lift too
Logging it
Logged as seconds held, with a built-in timer. Longer honest holds beat sloppy long ones.
Related exercises
- Dumbbell Hammer Curl - biceps, forearms
- Reverse Curl - forearms
- Wrist Curl - forearms
- Farmer's Carry - forearms, traps
Track the dead hang properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
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Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.