Dead Hang
How to do it
Starting position
- Grip the pull-up bar slightly wider than shoulder-width.
- Grip firmly with the backs of your hands facing forward.
- Lift your feet completely off the floor and hang in the air.
Movement
- Fully extend your elbows and let your body weight hang down.
- Lift your chest slightly and engage your abs.
- Keep your body from swinging and hold the position.
Breathing
Breathe deeply and evenly while hanging.
Trainer tips
- Grip the bar tightly and let your whole body hang
- Lower your shoulders slightly so they do not touch your ears
- Keep your breathing steady
Cautions
- It can strain your shoulder joints, so do not drop your body suddenly.
- Holding with shoulders completely disengaged
- Swaying back and forth
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Forearms |
|---|---|
| Secondary muscles | Lats · Traps |
| Equipment |  Pull-up bar |
| Movement pattern | Isolation |
| Recommended time | 20 sec–1 min |
Related exercises
Weighted Dead HangHarderPlate PinchHarderBarbell Reverse Wrist CurlSimilar exerciseBand Reverse Wrist CurlSimilar exerciseWrist Push-UpSimilar exerciseDumbbell Isometric Wrist Flexion over BenchSame muscle · different equipmentClothespin HoldSame muscle · different equipmentResistance Band Isometric Thumb ExtensionSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.