Exercise · vertical pull
Dead hang
Dead hang is a beginner-friendly vertical pull movement that trains lats, forearms, done with a pull-up bar. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 15–45 reps, tempo hold.
The most common mistake is grip giving out before any benefit; hanging with shrugged shoulders. If a pull-up bar or the movement itself doesn't suit you, Band lat pulldown or Lat pulldown or Negative pull-up cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hang from the bar with a full grip | बार को पूरी पकड़ से लटको |
| 2 | Shoulders relaxed then gently pull them down (active hang) | पहले कंधे ढीले, फिर हल्के से नीचे खींचो |
| 3 | Breathe; build up hold time | सांस मत रोको, समय बढ़ाते जाओ |
Equipment & who it fits
Needs a pull-up bar, rated beginner, held back for shoulder issues. Search "dead hang active hang" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Dead hang work?
- Dead hang primarily trains lats, forearms, using a vertical pull pattern with a pull-up bar.
- What's the most common mistake with Dead hang?
- Grip giving out before any benefit; hanging with shrugged shoulders
- What can I do instead of Dead hang?
- The closest substitutes in this database are band lat pulldown, lat pulldown, negative pullup, which train the same pattern with different equipment.