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Last updated March 5, 2026
LatsForearms
Dead Hang
Hang from a pull-up bar with a full grip, arms fully extended. Relax your shoulders and let your body weight decompress your spine.
Quick facts
- Level
- Beginner
- Mechanic
- Isometric
- Force
- Static
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Forearm FlexorsLats
Secondary
BicepsUpper TrapsMid TrapsRear Shoulders
Equipment & setup
What you need and how to position yourself before starting.
Equipment
Pull Up Bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Position yourself beneath a pull-up bar that allows you to hang with feet off the ground.
- Reach up and grip the bar with both hands using an overhand grip, slightly wider than shoulder-width.
- Step 2Execution
- Lift your feet off the floor and allow your body to hang freely.
- Keep your arms fully extended — do not bend your elbows.
- Let your shoulders relax and stretch upward naturally.
- Maintain a neutral spine; avoid excessive swinging.
- Step 3Breathing & Hold
- Breathe deeply through your nose and exhale through your mouth.
- Focus on maintaining a strong grip throughout.
- Hold for the target duration, then step or drop down safely.
Alternatives & variations
Explore similar movements targeting the same muscles.
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