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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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