forearmsbody weight
two-arm dead hang
two-arm dead hang is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Grip the bar with both hands, shoulder-width apart, and lift feet off the floor.
Step 2. Keep arms straight and shoulders slightly pulled down to engage the upper back.
Step 3. Brace your core, let legs hang or cross ankles, and support weight with your grip.
Step 4. Hold the static hang with steady breathing, then lower down under control.
Muscles & body parts
Primary muscles
forearms
Secondary muscles
corelatsupper back
Primary body parts
forearm
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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