Dead Hang

A static hang from a pull-up bar with arms fully extended, primarily challenging grip and forearm strength.

How to do it

1. Grip a pull-up bar with palms facing away, shoulder-width apart.
2. Hang with your arms fully extended and feet off the ground.
3. Relax your shoulders and let your body hang.
4. Keep your core lightly engaged.
5. Hold for the desired duration.

Tips

• Build up your hold time gradually across sessions.
• Breathe steadily throughout the hold instead of holding your breath.
• Land softly with bent knees when you release the bar.

Muscles

Primary: Forearm flexors

Secondary: Lats, Abs, Traps