Dead Hang
Bodyweight isometric hold from a pull-up bar that builds grip strength in forearms and stretches lats and shoulders for improved mobility and upper body endurance.
About Exercise
Equipment
Pull-up Bar
Difficulty
1/5 • Beginner
Primary Muscle Groups
Forearms, Shoulders
Secondary Muscles
Traps, Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapForearms
10/10Flexors
Shoulders
8/10Rear Delts
Lats
7/10Traps
4/10Upper Traps
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
1-5 reps
Rest Between Sets
60-120 seconds
How to Perform
Stand under a secure pull-up bar and grip it overhand with hands slightly wider than shoulders. Step off any support to hang freely with arms extended.
- Grip the bar firmly with palms facing away.
- Lift feet off the ground to suspend body.
- Relax shoulders for passive stretch or depress scapulae for active engagement.
- Maintain neutral spine and engage core lightly.
- Hold position steadily without swinging.
- Step back to support before releasing grip.
Coaching Tips
Form Cues
- Grip bar tightly
- Shoulders relaxed
- Core braced
- Body still
- Breathe steadily
Breathing
Inhale deeply through nose and exhale through mouth steadily to maintain relaxation and core stability.
Tempo
0-10-0
Range of Motion
Arms fully extended overhead with shoulders elevated naturally in passive hang or depressed in active; body hangs straight without excessive arch or tuck.
Safety
Safety Notes
- Ensure bar supports full body weight
- Avoid if acute shoulder pain
- Start with short holds
- Use support for entry and exit
- Consult professional for hypermobility
Spotting
No spotter required; use stable box for safe entry and exit to avoid jumping.
Common Mistakes
- Swinging legs
- Locking elbows rigidly
- Shrugging shoulders forcefully
- Arching back excessively
- Releasing grip abruptly
When to Avoid
- Shoulder instability
- Rotator cuff injury
- Acute spinal issues
- Hypermobile joints
Flexibility Needed
- Shoulder flexion to 180 degrees
- Wrist extension comfort
Build Up First
- Basic grip strength
- Stable overhead bar access
Also known as
Passive Hang, Overhand Hang, Pull-up Bar Hold
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