strength · pull-up bar
Dead Hang
Grip + shoulder decompression + core in one static hold.
3 × 20–60 sec 6 minrest 60s
Equipment
pull-up bar
Rest
60s between sets
Primary muscles
grip, shoulders
Also works
core
How to do it
- Grab a pull-up bar with hands shoulder-width, palms facing away.
- Hang with arms fully straight. Feet off the ground.
- Let shoulders relax up toward ears at first, then engage lats slightly.
- Hold as long as good form allows. Rest, repeat.
Form cues
- ✓Full straight-arm hang
- ✓Breathe steadily
- ✓Engage core so you're not swinging
Common mistakes
- ✗Bending elbows to shorten the hang
- ✗Swinging
Progressions
- 10 sec → 30 sec → 60 sec → weighted hang