Dead Arm Hang Program: Mobility, Strength, and Grip
This program provides a fast and easy way to increase shoulder mobility, reduce joint pain, boost upper back strength, and improve grip strength through variations of the dead arm hang exercise. Includes shaping principles, social support elements, and evidence-based explanations.
Flexible Schedule
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Program Modules
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Dead Arm Hang Fundamentals
Introduction to the dead arm hang and its benefits. Focus on proper form and gradual progression.
Shoulder Mobility Focus
DailyIncrease shoulder mobility with unpacked dead arm hangs. Aim for 30-60 seconds per hang, gradually increasing duration as comfortable.
activity
Strength & Grip Focus
WeeklyBuild strength in the lats, shoulders, midscapular muscles, and grip with packed dead arm hangs. Share progress with a friend for accountability.
activity
What You'll Accomplish
- Increase shoulder mobility
- Reduce joint pain
- Boost upper back strength
- Improve grip strength
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