How to do the Dead Hang
- Stand beneath a pull-up bar with an overhand grip, about shoulder-width apart.
- Lift your feet off the floor, straightening your arms completely to hang.
- Let your body gently lengthen, keeping your stomach tight and back straight.
- Carefully place your feet down when your grip starts to weaken.
Full technique — 7 steps
- Stand under a pull-up bar and take an overhand grip around shoulder width or slightly wider.
- Lift your feet from the floor and settle into a full hang with arms straight.
- Let your body lengthen under the bar while keeping your ribs in line with your pelvis.
- Allow the shoulders to elevate naturally instead of forcing them down and back.
- Keep your legs quiet and your torso still so the hang stays motionless.
- Breathe steadily and hold until your grip or position starts to break.
- Set your feet down under control before releasing your hands from the bar.
Common mistakes
- Bending the elbows during hold
- Forcing shoulders down excessively
- Swinging the legs and torso
- Regripping repeatedly mid-set
Form cues
- Use a full hang
- Let shoulders elevate naturally
- Stay long under the bar
- Keep legs still
Quick answers
What muscles does the Dead Hang work?
Primary: Forearms 10/10. Also works: Lats 3/10.
When should I do the Dead Hang in a workout?
Finisher. Goes last, once the heavy work is done. ≈ 5 min with rest.
How many sets and reps of the Dead Hang?
Strength: 3–5 sets, rest 1 min 30 s. Endurance: 2–4 sets, rest 1 min.
