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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, pull-up bar 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 away from you.
  2. Step off the surface or jump up so your arms are fully extended and you are hanging freely.
  3. Keep your shoulders engaged — avoid letting them shrug up toward your ears completely. Slight lat engagement is fine.
  4. Keep your core lightly braced and your body as still as possible.
  5. Hang for the desired duration, breathing steadily throughout.
  6. Lower yourself down in a controlled manner or step back onto the surface.