Exercise Tutorial: Dead Hangs

Table of Contents

What Are Dead Hangs

Dead Hangs is an exercise that involves the individual hanging off a bar with his arms fully extended without the feet touching the ground.

How to Do Dead Hangs

1. Position your hands on the bar, start with a pronated grip

2. Remember to be shoulder-width apart, and make sure the arms are fully extended without touching the floor

3. The body should be straight, engage the shoulder blades to aid in keeping the body still

4. Hold for as long as possible or until time desired

What Muscles Do Dead Hangs Work

Dead Hangs involve multiple upper body, bicep, shoulder, forearm, hand and core muscles. One of the most important muscles used is Latissimus Dorsi.

Dead Hang Benefits

• Increase in Grip Strength

• Decompresses Spine

• Upper Body Stretch (Lats, Pecs, and Shoulders)

• Increases Forearm and Hand Endurance

• Helps Progress to Chin Up & Pull Up

• Builds Muscle

• Increase In Flexibility

Dead Hang Variations

• One Arm Dead Hang

• Towel Grip Dead Hang

• Gymnastic Ring Dead Hang

Dead Hang Alternatives

• Chin Up

• Pull Up

• Barbell Row

• Lat Pulldown

• Cable Row

• Pendlay Row

• Dumbbell Bent Over Row

• Single Arm Bent Over Row

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