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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Dead Hang
BackBeginner

Dead Hang

A timed passive hang from a pull-up bar. Builds grip endurance and familiarity with overhead hanging, and is the foundation for pull-up training.

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Primary muscles

  • Forearm Flexors
  • Lats (Latissimus Dorsi)

Secondary muscles

  • Teres Major
  • Rotator Cuff
  • Traps (Trapezius)
Sets
3
Duration
20–60 sec
Rest
60–90s

How to perform

Dead Hang movement

Main muscles working (thicker lines)

Starting position

Stand under a pull-up bar, grip it overhand at shoulder width, and lift the feet so you hang with straight arms.

  1. 1

    Grip the bar firmly with the whole hand, thumbs wrapped.

  2. 2

    Let the body hang with arms straight and legs relaxed or together.

  3. 3

    Keep a light brace through the core so the body does not swing.

  4. 4

    Hold for the target time, then step down onto a box or the floor.

Breathing: Breathe slowly and steadily throughout the hang.

Coaching tips

  • Squeeze the bar

  • Stay long and still

  • Step down, do not drop

Common mistakes

  • Swinging the legs

  • Holding the breath

  • Letting go suddenly from a height

Safety notes

  • Use a box to reach and leave the bar if it is high.

  • Stop before grip fails completely so you land under control.

Details

Body parts
Back · Forearms · Shoulders · Upper Body
Equipment
Bodyweight · Pull-Up Bar
Movement
Vertical Pull
Exercise type
Bodyweight
Training goals
Endurance · Strength · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Single-Arm Hang StretchBeginner→

Harder Variations

  • Scapular Pull-UpBeginner→
  • Towel Dead HangIntermediate→

Similar Exercises

  • Pull-UpIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.