TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Forearms

Dead Hang

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Forearms

Also upper back & lats

You need

Pull-up bar

Pull-up bar setup →
How to do itPicture · 3 steps
  1. 1Full grip around the bar
  2. 2Shoulders engaged, not shrugged to the ears
  3. 3Hang for time

Most common mistake

Hanging completely passive with the shoulders jammed up.

Watch a demo
A
For climbing
#4 of 24
See the full list →
Research
74
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
Transfer · 45%4/5
Injury protection · 30%3/5
Practicality · 25%5/5
How scores work

Machine taken? Swap to

  • SHangboard HangOther
  • BSingle-Arm Cable PulldownCable
  • BCable External RotationCable
  • SPull-UpBodyweight

Takes

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