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Dead Hang - Instructions, Variations & Alternatives

Muscles involved

  • Forearms
  • Trapezes
  • Rhomboids

Also known as

  • Pull Up Hold
  • Bar Hang

How to perform

Dead Hang - Holding position

Dead Hang - Holding position

  1. Set up & Starting position (suspended)
    Use a secure overhead bar. Use a step or bench so you can easily reach the bar with your arms. You don’t want to jump straight into a dead hang. Grip the bar with an overhand grip. Aim to keep your arms shoulder-width apart.
    Move your feet off the step or bench so you’re hanging on to the bar.

  2. Isometric hold
    Hold the position.
    Step back onto the step or bench before releasing your arms and repeat.

Add some variety to dead hangs by using a different grip (overhand, supine or neutral grip ; close or wide grip) this will work your hands and forearms differently.