Dead Hang
Complete guide to Dead Hang. Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Dead Hang
Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
Hang with your arms fully extended and feet off the floor.
Relax your shoulders and let your lats stretch.
Breathe steadily and hold the position for the desired duration.
Step down safely when finished.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |