Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Forearms

Dead Hang

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Forearms

Also upper back & lats

You need

Pull-up bar

How to do itPicture · 3 steps
Hold
Main musclesAlso working
  1. 1Full grip around the bar
  2. 2Shoulders engaged, not shrugged to the ears
  3. 3Hang for time

Most common mistake

Hanging completely passive with the shoulders jammed up.

Watch a demo

Good for

  • Top 10 for climbing
  • Easy on the joints and recovery

Compare with

vs Towel Hangvs Plate Pinchvs Farmer's Carry
A
For climbing
#4 of 24
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

Builds grip endurance and gets the shoulders used to hanging.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SHangboard HangOther
  • BSingle-Arm Cable PulldownCable
  • BCable External RotationCable
  • SPull-UpBodyweight

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