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How to Do Dead Hang — Form, Muscles & Tips

Learn how to do the Dead Hang: step-by-step form, muscles worked, other setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Grip a pull-up bar with both hands slightly wider than shoulder-width, palms facing forward.
  2. Allow your body to hang completely with arms fully extended.
  3. Keep your shoulders engaged and slightly packed down, avoiding a full passive shrug.
  4. Breathe steadily and hold for 20-60 seconds.
  5. Lower yourself with control or drop when necessary.