How to Do the Dead Hang

The dead hang is a simple hold from a pull-up bar. It builds grip endurance and lets your shoulders and lats stretch under bodyweight. It suits anyone training for pull-ups or looking to improve grip strength.

Forearms Pull-Up BarBeginner

Log every set of your Dead Hang in Superlift

Muscles worked

Primary

Forearms

Secondary

Lats
Shoulders

How to do the Dead Hang

1
Grab a pull-up bar with an overhand grip, hands shoulder width apart.
2
Step off or jump up so your feet leave the floor.
3
Let your arms straighten fully.
4
Pull your shoulders slightly down away from your ears.
5
Keep your body still, legs together.
6
Breathe steadily and hold for your target time.
7
Step down carefully.

Form cues to remember

Keep your shoulders slightly engaged
Hold the bar in your fingers
Breathe slowly
Stay still, don't swing

Common mistakes

Hanging with shrugged shoulders

Pull your shoulder blades down just enough to feel stable.

Swinging the body

Squeeze your glutes and keep your legs still.

Letting go too early

Build time slowly, adding 5 seconds per week.

Gripping too hard in the palm

Hold the bar deeper in your fingers to reduce skin tearing.

Sets and reps

Strength	3 sets of 20–40 seconds, 60 seconds rest
Endurance	2–3 sets to near failure, 60 seconds or more per hold
Mobility	2 sets of 20–30 seconds relaxed hangs

Hanging can irritate shoulders or elbows if you're not used to it. Start with shorter holds and step off if you feel pain.

Superlift for iPhone

Track your Dead Hang and watch it go up

Superlift shows what you lifted last time, times your rest, and charts your strength week by week, so you always know what to beat. Every exercise in this library is built in, with the same demos and tutorials.