Active hang

A compound exercise for the lats and forearms, with help from the traps. Equipment: pull-up bar.

Orbit

Drag to rotate

WorksLatsForearmsTraps

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Hang from the bar with straight arms.
Pull the shoulders down away from the ears
Hold without bending the elbows

Muscles worked

Active hang: 3D figure mid-rep with the lats and forearms highlighted

Lats · main
Forearms · main
Traps

Equipment

Pull-up bar

Alternatives

Exercises that train the same main muscles. See all active hang alternatives.

One-arm hangPull-up bar
Towel pull-upPull-up bar
Archer pull-upPull-up bar
Assisted chin-up machineAssisted pull-up machine
Assisted pull-up machineAssisted pull-up machine
Band lat pulldownResistance bands

More lats exercises

Barbell rowBarbell
One-arm dumbbell rowDumbbells and Flat bench
Seated cable rowSeated row machine
Lat pulldownLat pulldown
Straight-arm pulldownCable machine
Pull-upPull-up bar

Put the active hang in a plan that adapts

Liftsmith decides when to do it, how many sets and reps, and the weight, from your recovery and last session. Log each set in one tap; the rest timer starts on its own.

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