Dead Hang

Back · Bodyweight · Beginner

How to do it

1. Stand under a pull-up bar and grip it with both hands using an overhand grip, about shoulder-width apart.
2. Step or jump up so your arms are fully extended and your feet are off the floor. Use a box for assistance if needed.
3. Let your body hang tall while keeping your grip secure, ribs controlled, and legs still.
4. Allow your shoulders to open comfortably without forcing the stretch or shrugging aggressively.
5. Breathe slowly and hold for the desired time.
6. Step back down safely when finished instead of dropping from the bar.

Muscles worked

Primary: Lats
Secondary: Forearms, Shoulders, Traps, Upper Back, Core

Related exercises

Lever Front Pulldown

Pull-Up

Chin-Up

Alternating Cable Lat Pulldown

Barbell Pullover to Press

Cable Incline Pushdown