Dead Hang tutorial
Hanging from a pull-up bar is the simplest way to build grip strength and prepare for pull-ups. Besides the forearms, it engages your shoulders and back under bodyweight.
How to perform
- Stand under a pull-up bar and grip it with palms facing away, slightly wider than shoulder-width.
- Use a step, or lift your feet, to lower gently into a hang.
- Keep your arms straight and draw your shoulders slightly away from your ears.
- Brace your abs lightly and keep your legs still so you do not swing.
- Hang for the set time, then step down gently onto the box or floor.
Breathing: Breathe slowly and steadily.
Key tips
- Start with 10 to 20 seconds and build up to 45 to 60 seconds.
- Chalk or a dry towel helps you grip the bar.
- If it is too hard, rest your feet on a step to take some of the weight.
Common mistakes
- Jumping on and dropping off the bar suddenly.
- Letting the shoulders go completely slack and sinking too far.
- Swinging the body.
Safety: If you have a history of shoulder dislocation or injury, check with a doctor or physiotherapist before hanging. Only mount a home bar on a solid frame and test it before use.
ForearmPrimary muscle
Body weightEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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