Dead Hang
The Dead Hang primarily works the Latissimus Dorsi, Trapezius (Upper), with secondary activation of the Infraspinatus, Teres Minor and stabilizer support from the Rectus Abdominis, Transverse Abdominis. It is a bodyweight isolation exercise at beginner difficulty.
The Dead Hang is an beginner isolation exercise requiring no equipment, following a vertical pull movement pattern. It primarily targets the Latissimus Dorsi, Trapezius (Upper), with secondary engagement of the Infraspinatus, Teres Minor.
Hang from a bar with arms extended, holding position.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Vertical Pull |
| Force | Static |
| Laterality | Bilateral |
| Primary | Latissimus Dorsi, Trapezius (Upper) |
| Secondary | Infraspinatus, Teres Minor |
Muscles Worked
The Latissimus Dorsi, and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Infraspinatus, and Teres Minor act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Latissimus Dorsi (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Teres Minor (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Grasp overhead bar with overhand grip, hands shoulder-width apart.
Execution
- Pull body or weight upward until upper arms are at sides.
- Lower under control to starting position.
- Repeat.
Comments
- Maintain tension throughout the hold.
Tips & Common Mistakes
- Initiate by pulling your shoulder blades down before bending your elbows.
- Avoid swinging or using momentum — control every inch of the range of motion.
- Full range of motion matters: start from a dead hang for maximum lat stretch.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Latissimus Dorsi, Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
Get this data via the REST API or MCP Server.