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

Towel Hang

BodyweightIsolationEasy to learn
Front
Back
Primary Secondary

Works

Forearms

Also upper back & lats

You need

Pull-up bar

How to do itPicture · 3 steps
  1. 1Drape two towels over the bar
  2. 2Grip hard and hang
  3. 3Hold for time; add weight later

Most common mistake

Hanging until the grip slips instead of stopping just short.

Watch a demo
B
For forearms
#7 of 11
See the full list →
Research
63
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 63
Target tension · 35%4/5
Loaded stretch · 25%2/5
Progression · 20%3/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

  • SWrist CurlDumbbell
  • AReverse Wrist CurlDumbbell
  • BZottman CurlDumbbell
  • BDead HangBodyweight

Takes

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