Dead Hang Stretch
Complete guide to Dead Hang Stretch. Learn proper form, technique, and execution. Targets Back — Lats. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Dead Hang Stretch
Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
Let your body hang fully with arms extended and feet off the floor.
Relax your shoulders and let your lats, spine, and shoulders decompress.
Breathe steadily and hold 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 |