Dead Hang

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

In our free programs

• Baseline Assessment: Week 1 · Session 1 · Movement screen + upper baselineBASELINE — seconds. Hang until the shoulders shrug up, capped at 45s. Record the time.1×45 @ BW

Alternatives

Other exercises for the forearms, for when the bodyweight is taken or you want a change.

• Barbell Reverse CurlBarbell
• Barbell Reverse Wrist CurlBarbell
• Barbell Wrist CurlBarbell
• Behind-the-Back Barbell Wrist CurlBarbell
• Cable Reverse CurlCable
• Cable Reverse Wrist CurlCable
• Dumbbell Reverse CurlDumbbell
• Dumbbell Wrist CurlDumbbell

Questions

What muscles does the Dead Hang work?

The Dead Hang mainly works the forearms and lats.

What equipment do you need for the Dead Hang?

None: it is a bodyweight exercise.

How many sets and reps of the Dead Hang?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Dead Hang?

Barbell Reverse Curl, Barbell Reverse Wrist Curl, Barbell Wrist Curl and Behind-the-Back Barbell Wrist Curl work the same main muscle.