- EquipmentBodyweight
- PatternIsolation
- Repsheld for time
- Joint loadShoulder
Grip a pull-up bar with both hands about shoulder width apart and lift your feet off the floor.
First cueSqueeze the bar firmly.
How to do the Dead Hang
Set up. Grip a pull-up bar with both hands about shoulder width apart and lift your feet off the floor.
- Hang with straight arms and relaxed legs.
- Breathe steadily and hold for the target time.
- Step down under control.
Form cues
- Squeeze the bar firmly.
- Let the shoulders rise toward the ears only as far as is comfortable.
- Keep the body still.
Common mistakes
- Swinging.
- Dropping off the bar instead of stepping down.
Muscles worked
Main target: Forearms. The forearm holds the muscles that bend and straighten the wrist and close the hand. Grip is forearm work: carries, hangs and heavy pulls all train it.
What to pair it with
Movements that round out a workout with the Dead Hang, from the same catalog the StatBlockFit app logs.
- Inverted Row Same pull session: it trains the upper back.
- Prone T-Raise Same pull session: it trains the rear delts.
A complete workout around it
4 movements, the Dead Hang first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Dead Hang 3 × 30 to 60 s
- Inverted Row 3 × 6 to 20 reps
- Prone T-Raise 3 × 10 to 20 reps
- Sumo Deadlift 3 × 1 to 8 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Wrist Curl
Dumbbell
Less load on the shoulder
Wrist Curl
The Dead Hang loads the shoulder by the catalog's joint rule, the one the app's workaround mode uses; this one does not.
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Variations and preparation
Do before it: Shoulder Dislocate (shoulder range).
Track it in StatBlockFit
In the StatBlockFit app the Dead Hang is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Dead Hang?
Set up: Grip a pull-up bar with both hands about shoulder width apart and lift your feet off the floor. Steps: 1. Hang with straight arms and relaxed legs. 2. Breathe steadily and hold for the target time. 3. Step down under control. Form cues: Squeeze the bar firmly. Let the shoulders rise toward the ears only as far as is comfortable. Keep the body still. Common mistakes: Swinging. Dropping off the bar instead of stepping down.
What muscles does the Dead Hang work?
It trains the forearms as its main target and works the lats and traps on the way.
What can I do instead of the Dead Hang?
At home: Wrist Curl. With less load on the shoulder: Wrist Curl. Each trains the same main muscle.
What should I pair the Dead Hang with?
Good partners in the same workout are Inverted Row and Prone T-Raise.