ForearmsBackShouldersBodyweightbeginner
Dead Hang
Dead hangs build crushing grip endurance while decompressing the spine. Simply hang from a pull-up bar with arms fully extended for as long as possible.
How to Perform
1
Grip a pull-up bar with an overhand grip, shoulder-width apart.
2
Let your body hang fully — arms completely extended.
3
Relax your shoulders and let them stretch toward your ears.
4
Breathe normally and hold for as long as possible.
5
Try to accumulate 2-3 minutes of total hang time per session.
Common Mistakes to Avoid
Using a mixed grip, which trains each hand differently.
Bending the arms instead of hanging fully.
Giving up too early — the last 10 seconds are the most valuable.
Muscle Activation
Forearms80%
Back15%
Shoulders10%
Track your Dead Hang progress with Revy
Log your sets, see your strength gains over time, and get AI-powered recommendations to break through plateaus.