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
B
For forearms
#8 of 11
See the full list →
Research
55
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 55
Target tensionGood
Loaded stretchGood
ProgressionFair
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SWrist CurlDumbbell
  • AReverse Wrist CurlDumbbell
  • BZottman CurlDumbbell
  • BTowel HangBodyweight

Takes

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needed to post
280