Dead Hang
- Beginner
- Home
- Calisthenics
- Gym
The dead hang is a straight-arm hold from a pull-up bar, gripping shoulder-width with your body hanging still and legs relaxed. It builds grip strength in the forearms while loading the lats and traps under your own bodyweight. Beginners use it at home, in calisthenics or in the gym, held for time as a main exercise or a finisher.
- Muscles
- Forearms, Lats, Traps
- Equipment
- Pull-up bar
- Logged as
- Timed hold
How to
- Grip the bar shoulder-width and hang with straight arms.
- Relax your shoulders slightly, but keep a firm grip.
- Let your body hang still, legs relaxed.
- Breathe steadily and hold for the planned time.
Form cues
- Keep your shoulder blades down, not shrugged up.
- Wrap your thumbs fully around the bar for grip.
- Keep your eyes looking straight ahead, not down.
Common mistakes
- Shoulders shrug up toward the ears. Draw your shoulder blades gently down and back.
- Body swings or spins on the bar. Brace your core to keep the hang still.
- Breath gets held through the hold. Keep breathing slowly through the nose or mouth.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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