Dead Hang
The dead hang is exactly what it sounds like: you hold on to a pull-up bar with straight arms and hang for time. It builds grip endurance in your forearms, and it also works the sides of your shoulders (lateral delts) as they help keep you steady. It suits beginners and experienced lifters alike, as long as you can get on and off the bar safely.
Muscles worked
The Dead Hang mainly works your forearms, with your lateral delts helping.
Setting up
- Choose a sturdy pull-up bar you can reach by stepping up from a box or bench, so you don't have to jump and can get down easily.
- Take an overhand grip (palms facing away) about shoulder-width apart, with your thumbs wrapped around the bar and your fingers closed over it.
- Wear trainers or stay barefoot, and make sure there's clear space around you so your legs can't catch anything if you swing.
- Dry your hands first. If your palms are sweaty or the bar is slippery, use a little chalk.
How to do the Dead Hang
- Stand under the bar on a box or bench and grip it with both hands, shoulder-width apart and thumbs wrapped around.
- Step off the box or lift your feet up so your full body weight is hanging from your hands.
- Let your arms straighten fully, with your elbows locked out but not forced backwards.
- Gently draw your shoulder blades down and slightly back, as if you're sliding them into your back pockets. Do this without bending your elbows.
- Keep your legs together and just in front of you, your body still, and your breathing slow and steady.
- Hold for your target time, then step back onto the box or lower your feet to the floor before your grip gives out completely.
Form tips
- Squeeze the bar as if you're trying to bend it. Feel the effort build through your forearms and fingers rather than just hanging on.
- Think of lengthening your body. Your hands hold the bar and your feet reach towards the floor.
- Keep a gentle brace through your shoulders so they don't feel like they're being pulled up around your ears.
- Breathe slowly in and out through the hold. Holding your breath makes it feel harder and shortens your time.
- Stop each set when your grip starts to slip, not when you drop. Stepping down under control is safer and lets you repeat good sets.
Common mistakes
Swinging or kicking
Squeeze your legs together, point your toes slightly forward and stay still. If you start to swing, step down, settle and start again.
Bending the arms
Straighten your elbows fully so your arms are long. If you can't hang with straight arms, use a box to take some of your weight through your feet.
Hanging with shoulders shrugged up by your ears
Gently set your shoulder blades down and back so there's a firm, controlled feeling at the sides of your shoulders. Don't pull so hard that your elbows bend.
Hanging until you drop off the bar
End the set just before your grip fails completely. Step down under control so you land safely and can do your next set with good form.
Sets and reps
| Build strength | 3-5 sets of 10-20 seconds with a firm, tight grip, resting 2 minutes between sets. Once that feels easy, build up the time gradually. |
|---|---|
| Build muscle | 3 sets of 30-45 seconds, with 60-90 seconds rest. Stop each set 5 seconds or so before your grip would fail. |
| Fat loss and general fitness | 2-3 sets of 20-40 seconds at the end of a workout, with 60 seconds rest. It works well alongside walking, cardio or other full-body exercises. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Dead Hang alternatives
Machine taken, or want some variety? These work the same main muscles.
Dead Hang FAQs
How long should I dead hang for?
Beginners can start with 10-20 seconds and build up gradually. Many people work towards 30-60 seconds for a set. Choose a time that lets you keep good form without your grip failing suddenly.
What if I can't hang for 10 seconds?
Keep one or both feet on a box or bench so you take some of your weight through your legs. Reduce that support over a few weeks as your grip gets stronger. Short, repeated hangs with plenty of rest also work well.
How often can I do dead hangs?
Most people can do them 2-3 times a week, leaving a day or two between sessions. Your hands and forearms will tell you if you're doing too much. If you feel pain in your hands, elbows or shoulders, stop and get it checked.
Track your Dead Hang progress
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