Dead Hang

Also known as: Bar Hang, Passive Hang

Dead Hang is a compound strength exercise using body only that trains the forearms.

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Primary muscles: Forearms

Secondary muscles: Lats, Shoulders, Traps

How to do it

1. Grip a pull-up bar slightly wider than shoulder width with an overhand grip.
2. Hang with arms fully extended, feet off the floor, shoulders active (not fully shrugged to the ears).
3. Keep a light brace through the core and hold for the prescribed time.
4. Step down or lower under control to finish.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Dead Hang from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Forearms volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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