Hang Weighted Dead
The Hang Weighted Dead mainly works the back, with help from the forearms and traps. You'll need: pull up bar, weight plates and weighted vest.
Required Equipment
Hang Weighted Dead Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Inner Forearm (wrist flexors); Lower Traps (trapezius, lower fibers)
How to do the Hang Weighted Dead
Attach an appropriate weight using a dipping belt or hold a weight securely, then reach up and grip the pull-up bar with an overhand grip.
Lift your feet completely off the floor so your arms are fully extended and your body is hanging freely.
Relax your shoulders and let your entire body decompress while maintaining your grip on the bar.
Hold this position for the desired duration while breathing steadily and keeping your core engaged.
Carefully lower your feet back down to the floor to finish the set.
Hang Weighted Dead FAQs
What muscles does the Hang Weighted Dead work?
The Hang Weighted Dead mainly works the back, with help from the forearms and traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Hang Weighted Dead?
Pull up bar, weight plates and weighted vest.
Training calculators
Work out the numbers behind your training before your next session.