Dead Hang
Hover a highlighted muscle
PrimarySecondaryTertiary
Muscles worked
ForearmsPrimary · 100%
Upper BackTertiary · 30%
Equipment
Pull-up Bar
How to log the weight
Bodyweight
A bodyweight movement — log added load only if you strap extra weight on.
Recovery window
~40h for the primary movers
Forearms~40h
Upper Back~72h
Programming notes
Dead Hang is driven by the forearms, with upper back assisting. Give the primary movers roughly 72 hours before loading them hard again. In the same session it pairs cleanly with Barbell Bench Press, whose primary movers don't overlap with anything this exercise works.