Dead Hang Stretch
Learn how to do the Dead Hang Stretch with proper form, setup, and execution.
This body weight movement primarily targets back, including lats.
How to Perform Dead Hang Stretch
Follow these step-by-step instructions to perform Dead Hang Stretch with proper form and technique.
Step 1
Grab a pull-up bar with an overhand grip, hands shoulder-width apart.
Step 2
Let your body hang fully with arms extended and feet off the floor.
Step 3
Relax your shoulders and let your lats, spine, and shoulders decompress.
Step 4
Breathe steadily and hold for the desired duration.
Step 5
Step down safely when finished.
Training Guidelines
The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.
| 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 |
Want to pair movements efficiently? Try grouping them as supersets.