Weighted Dead Hang

Muscles worked

Setup

1. Secure a weight plate to a dip belt and fasten it firmly around your waist.
2. Stand on a box or bench beneath a pull-up bar so you can reach it comfortably without jumping.
3. Grip the bar with an overhand (pronated) grip, positioned slightly wider than shoulder-width apart.

How to do it

1. Slowly step off the platform to allow your body to hang freely with your arms fully extended.
2. Inhale deeply into your diaphragm and brace your core to prevent the weight from swinging or rotating.
3. Maintain a steady, controlled breathing pattern while holding the position for the target duration.
4. Carefully step back onto the platform before releasing your grip to finish the set.

Form checklist

• Keep your core braced to minimize body sway caused by the hanging weight.
• Ensure your grip is deep in the palms rather than just on the fingertips.
• Keep your legs straight and squeezed together to maintain full-body tension.
• Avoid excessive shrugging; keep some space between your shoulders and ears.

Pro tips

• Focus on 'crushing' the bar with your hands to maximize forearm recruitment and neural drive.
• Use this exercise at the end of a session to decompress the spine after heavy compound lifts like squats or deadlifts.
• Think about pulling your belly button toward your spine to keep the abs engaged and protect the lower back.

Make it harder

• Use 'Fat Grips' or a thicker bar to significantly increase the demand on your forearm muscles.
• Perform the hang with a 'hollow body' position, tucking your pelvis and ribs to increase abdominal activation.

Frequently asked

What muscles does the weighted dead hang work?

The weighted dead hang primarily targets the lats and trapezius, and also works the abs, biceps, forearms, grip muscles, and obliques as secondary muscles.

What equipment do you need for the weighted dead hang?

The weighted dead hang uses pull up bar.

Is the weighted dead hang good for beginners?

The weighted dead hang is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius