Forearms
Dead Hang
Beginner
Bodyweight
Isolation
Forearms
How to do it
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Grip a pull-up bar shoulder-width with palms facing forward.
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Hang with straight arms, keeping the shoulders engaged (not fully slack).
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Hold for the target time while breathing normally.
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Step down rather than dropping off.
Common mistakes
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Letting the shoulders go completely slack up by the ears.
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Holding your breath — this is a duration hold, not a sprint.
Tips
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Track time, not reps — 30 seconds is a solid beginner target.
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Skip the straps; the grip is the whole point.
Secondary muscles
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