Dead Hang
Explanatory Video(2)
Description
Reach up and grab a pull-up bar with an overhand grip (palms facing away). Hang with your arms fully extended and your feet off the ground. Relax your shoulders and body, letting gravity stretch your spine and shoulders. Maintain a firm grip and keep your core slightly engaged to prevent excessive swinging and keep your shoulders away from your ears.
Difficulty & Category
Beginner
Isometric
Affected Muscles
Latissimus Dorsi
Trapezius (Lower)
Brachioradialis
Flexor Carpi Radialis
Deltoid (Posterior)
Body Areas
Back
Forearms
Shoulders
Equipment
Pull-Up Bar
Rings
High Bar
Progressions
The Active Hang is an isometric exercise performed on a pull-up bar. Begin by gripping the bar with your hands shoulder-width apart. Engage your core and slightly retract your shoulder blades, keeping your arms straight. Your body should hang with tension, ensuring your scapulae are actively engaged and not relaxed.
Maintain this position for the desired amount of time, keeping your legs together and slightly in front for balance. Focus on breathing evenly, and avoid swinging or excessive movement. This exercise helps to strengthen your back, shoulders, and arm muscles, serving as a foundation for more advanced pull exercises like pull-ups.
Isometric
Beginner
Skill
Similar Exercises
A pullup variation designed to strengthen the scapular muscles and improve upper back stability.
Dynamic
Beginner
Last updated: 2/24/2026