How to do it
- Take an overhand grip on a pull-up bar just outside shoulder width.
- Hang with the shoulders active — slightly pulled down, not fully slack.
- Hold for time, breathing steadily.
Cues that matter
- Aim for 30-60 seconds. Add weight once 60 becomes easy.
- Great for grip and decompressing the shoulders at once.
Common mistakes
- Hanging completely limp with dead shoulders.
- Using straps, which defeats the purpose.
Muscles worked
Primary
- Forearms
- Flexors
- Grip
Also works
- Lats
- Core
Sets and reps
What to do with it depends on what you are training for. These are the ranges MuscleMap uses when it puts Dead Hang in a session, with 75 seconds between sets.
- Strength
- 20–30 sec
- Build muscle
- 30–45 sec
- Endurance
- 45–75 sec
Same muscle, different kit
Movements that train the same part of the forearms with different equipment — for a day the bodyweight is taken, or a gym that does not have one.