Dead Hang

The base of all pulling: grip, shoulder tolerance in full flexion, and decompression. Logged in seconds.

• Isolation
• Bodyweight
• Beginner

How to do it

• Full grip with the thumb wrapped around the bar
• Straight arms and a still body, no swinging
• Breathe calmly; step down before your grip opens

Sets, reps and tempo

Ranges: 20–60 s per set · progress the time

Tempo: Enter the position under control, hold with constant tension, and come out before your form breaks

Common mistakes

• Dropping off suddenly instead of stepping down
• Swinging your legs to hang on longer

Muscles worked

Primary

• Forearm

Secondary

• Lats
• Anterior deltoid

Alternatives

• Scapular Pull-Up
• Pull-Ups