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Dead Hang being performed with proper form
Dead Hang demonstration video — proper form for the full movement.

How to do a Dead Hang

Reviewed by Jim Parker, CPT, B.A. Kinesiology

About this exercise

Sets Logged
889,746
Popularity Rank
160th
Difficulty
Beginner
Back Strength
56 mSCORE 64th
Equipment Required

Workouts with Dead Hang

    Target muscles worked

    Primary Muscles
    Back
    Secondary Muscles
    Lower Back

    Instructions for Proper Form

    The Dead Hang involves hanging from a pull-up bar with straight arms and relaxed shoulders for as long as possible. It is an excellent exercise for improving grip strength, decompressing the spine, and enhancing shoulder stability. Regular practice can also help in increasing endurance for other pull-up bar exercises.

    1. Grab ahold of a pull up bar outside shoulder width apart allowing your feet to hang above the floor.
    2. Relax your shoulders and spine to feel your body elongate.
    3. Hold this position for 15-30 seconds or until you feel your grip loosen.

    Alternatives & Variations to Dead Hang

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    1. 1. Bench T-Spine Stretch

      Photo of Bench T-Spine Stretch being performed
      13.1 mSCORESWAPPED 3,235 TIMES

      Bench T-Spine Stretch is a flexibility exercise designed to improve thoracic spine (upper back) mobility. By placing your elbows on a bench and lowering your chest towards the ground, you can effectively target the upper part of your spine. This stretch is particularly beneficial for individuals with poor posture or those looking to enhance their mobility for overhead movements and reduce upper back tightness.

    2. 2. Foam Roll Upper Back

      Photo of Foam Roll Upper Back being performed
      4.1 mSCORESWAPPED 876 TIMES

      Foam Roll Upper Back is a recovery and mobility exercise that primarily targets the upper back, specifically the thoracic spine. By using a foam roller, you can help relieve muscle tension and improve flexibility. This exercise is excellent for anyone looking to improve their posture, alleviate upper back pain, and enhance overall spinal mobility. It can be particularly beneficial as a warm-up or cooldown activity.

    3. 3. Child's Pose

      Photo of Child's Pose being performed
      3.7 mSCORESWAPPED 711 TIMES

      Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

    4. 4. Cross-body Arm Stretch

      Photo of Cross-body Arm Stretch being performed
      11.9 mSCORESWAPPED 694 TIMES

      Cross-body Arm Stretch is a basic isolation stretch that primarily targets the shoulders, specifically focusing on the rear deltoids and triceps. By pulling one arm across your body and holding it with the opposite arm, you can improve flexibility and relieve tension in the shoulders. This stretch is an excellent addition to any warm-up or cool-down routine to enhance shoulder mobility and reduce injury risk.

    5. 5. Loop Band Shoulder Squeeze

      Photo of Loop Band Shoulder Squeeze being performed
      38.2 mSCORESWAPPED 498 TIMES

      Loop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.

    6. 6. Downward Dog

      Photo of Downward Dog being performed
      8.4 mSCORESWAPPED 467 TIMES

      Downward Dog is a yoga pose that serves as a functional and versatile stretch. It is primarily beneficial for improving flexibility in your hamstrings, calves, and shoulders while also strengthening your arms and core. By extending your hands and feet and forming an inverted V-shape, you create an effective full-body stretch that can enhance overall mobility and reduce tension, making it a great addition to warm-ups or cool-downs in strength-training routines.

    7. 7. Foam Roll Lats

      Photo of Foam Roll Lats being performed
      7.2 mSCORESWAPPED 355 TIMES

      Foam Roll Lats is an effective self-myofascial release technique that targets the latissimus dorsi (lats) muscles. This isolation exercise helps alleviate muscle tightness and improve range of motion. By using a foam roller, you can manage the pressure applied, leading to better muscle recovery and reduced soreness. This is a great addition to your warm-up or cool-down routine to enhance flexibility and muscle performance.

    8. 8. Prone W's

      Photo of Prone W's being performed
      1.3 mSCORESWAPPED 343 TIMES

      Prone W's are an isolation exercise that primarily targets the upper back and shoulders, specifically the rear deltoids and rhomboids. By lying prone and lifting your arms into a 'W' shape, you isolate the upper back muscles. This is a great exercise for improving posture, shoulder stability, and increasing muscle strength in the upper back.

    9. 9. Loop Band Bent Over Row

      Photo of Loop Band Bent Over Row being performed
      32.3 mSCORESWAPPED 126 TIMES

      A compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.

    10. 10. Pull Up

      Photo of Pull Up being performed
      93.2 mSCORESWAPPED 117 TIMES

      Pull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.