Towel Dead Hang
A hang from a towel draped over the bar that trains grip and the forearms.
How to do it
- Drape a towel over the bar so both ends hang at the same length.
- Take an end in each hand at shoulder height or slightly above.
- Hang with straight arms, with your feet off the floor.
- Squeeze the towel hard and keep your shoulders active, not sunk up to your ears.
- Keep your body still without swinging and breathe evenly.
- Hold for the planned time and lower yourself down carefully.
Key technique cue
Drape a towel over a bar, grip both ends, and hang holding the grip.
Common mistakes
- ✕ Swinging the body
- ✕ Fully relaxed shoulders up by the ears
- ✕ Dropping off the bar abruptly
- ✕ Hanging on until the grip fails instead of stepping down carefully
Benefits
- ✓ Stronger grip and forearms
- ✓ Better endurance in the hand muscles
- ✓ More confident pull-ups and deadlifts
Progression: from easier to harder
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Step 1 - Step 2 You are here
- Towel Dead Hang
About the exercise
A thick, soft towel forces you to squeeze the fabric harder, so the grip and forearms work much more than in a regular hang. It suits anyone who wants a stronger grip for pull-ups and deadlifts. Watch the time and stop when your form starts to slip.
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