Exercises / Forearms
Forearms StretchingDead Hang
The Dead Hang is a beginner-friendly bodyweight stretch that targets the forearms, with the lats, middle back, shoulders and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary muscles Forearms
Secondary muscles Lats, Middle Back, Shoulders, Abs
Equipment Bodyweight
Level Beginner
Type Stretching
3D demo in the EGON app
01 Execution
How to do the Dead Hang
Set a bench or box under a secure pull-up bar so you can reach it without jumping.
Take an overhand grip slightly wider than shoulder width with the thumbs wrapped around the bar.
Step off the support and let your body hang with the arms straight.
Keep the neck long and let the shoulders relax toward the ears in a passive hang.
Squeeze the glutes lightly and hold the legs still so the body does not swing.
Hold for the prescribed time, then step back onto the support before releasing the bar.
02 The payoff
Why it earns its spot
Builds grip and forearm endurance that carries into deadlifts, rows and pull-ups.
Lengthens the shoulders and upper back under bodyweight without any active effort.
Requires only a bar, and progress is measured in seconds rather than reps.
03 Don't do this
Common mistakes
Jumping to the bar and dropping off it, which loads cold shoulders and wrists at speed.
Gripping without wrapping the thumb, which ends the hang well before the forearms are trained.
Holding the arms slightly bent, which fatigues the biceps and hides the grip work.
Letting the body swing, which spreads the load unevenly across the shoulders.
EGON Put it on recordTrack it in EGON.
Log every set of the Dead Hang, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
