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Exercise guide
Dead Hang
A static hang from a pull-up bar with arms fully extended, primarily challenging grip and forearm strength.
What this exercise works
- Muscles
- forearm flexors · latissimus dorsi · rectus abdominis · trapezius
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
How to perform the movement
- Grip a pull-up bar with palms facing away, shoulder-width apart.
- Hang with your arms fully extended and feet off the ground.
- Relax your shoulders and let your body hang.
- Keep your core lightly engaged.
- Hold for the desired duration.
Technique cues and common mistakes
- Build up your hold time gradually across sessions.
- Breathe steadily throughout the hold instead of holding your breath.
- Land softly with bent knees when you release the bar.