Towel Dead Hang
A dead hang gripping towels draped over a pull-up bar instead of the bar itself. The thick, unstable grip makes it a demanding grip-strength exercise.
Primary muscles
- Forearm Flexors
Secondary muscles
- Forearm Extensors
- Lats (Latissimus Dorsi)
- Sets
- 3
- Duration
- 10–30 sec
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Drape two towels over a pull-up bar about shoulder-width apart and grip one in each hand.
Lift the feet so you hang from the towels with straight arms.
Squeeze the towels hard to avoid sliding.
Hold for the target time.
Step down under control.
Breathing: Breathe steadily throughout the hang.
Coaching tips
Crush the towels
Stay still
Shoulders engaged, not shrugged
Common mistakes
Using thin or slippery towels
Swinging
Dropping off abruptly
Safety notes
Use strong towels and check they are secure over the bar before hanging.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.