forearms beginnerAI Tracked

Dead Hang

Simply hang from a pull-up bar with straight arms. Builds grip endurance and decompresses the spine. Builds grip endurance that transfers to deadlifts, rows, and pull-ups. Decompresses the spine — great after heavy squats or deadlifts. Improves shoulder health and mobility.

How to Do Dead Hang: Step by Step

  1. Overhand grip, shoulder-width
  2. Arms fully extended, shoulders engaged
  3. Hang with relaxed body
  4. Breathe steadily and hold as long as possible

Common Mistakes to Avoid

  • Fully relaxing shoulders — keep slight engagement to protect the joint
  • Gripping too narrow or too wide
  • Holding breath instead of breathing normally

Dead Hang Tips

  • Start with 20-second hangs and add 5 seconds each session
  • Alternate overhand and underhand grip between sets for variety
  • Add dead hangs at the end of every workout for grip maintenance
  • Use chalk for extra grip endurance

Muscles Worked

forearmsbackshoulders
Equipment pull-up bar
Tracking Hold for time

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