📖 Static demo — read-only snapshot

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Dead Hang

Draftstrength50%beginner⬤ expert-opinion evidence
Evidence chain View FHIR resource(snapshot)movements → muscles → citations · and the interoperable FHIR form · served as a static snapshot here, not the live API route

Why Include This

The entry point to every hanging progression. Grip endurance, not pulling strength, is the usual limiter early on, and this rung isolates it while accustoming the shoulder to axial load.

Evidence basis: expert-opinion

Positions & Range of Motion

Start
hanging from a bar, hands shoulder-width in a pronated grip, arms straight, feet clear of the floor
End
position held; shoulders relaxed toward the ears, ribcage down
Range of Motion
static hold at end-range shoulder flexion

How to Perform

Passive hang from an overhead bar with the elbows straight and the shoulders allowed to elevate, building grip endurance and tolerance to loaded overhead shoulder flexion.

Watch on YouTube↗

Opens a YouTube search for “Dead Hang”

Equipment:pull up bar
Starting position: hanging

Coaching Cues

  1. 1

    Let your shoulders come up toward your ears — this one is meant to be passive

    (verbal)
  2. 2

    Breathe normally and keep your ribs down rather than arching

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3 holds × 20–45 s, 2–3×/week (consensus programming, not RCT-derived)

Muscles Involved (7)

Primary Movers

Flexor Digitorum Profundus
Flexor Digitorum Superficialis

Secondary Movers

Upper Trapezius
Flexor Carpi Ulnaris

Stabilizers

Supraspinatus
Infraspinatus
Latissimus Dorsi

Harder Variations ↑

1

Scapular Pull-Up

Progress to Scapular Pull-Up.

Target Movements (3)

Finger Flexion (MCP)Metacarpophalangeal Joints
Shoulder FlexionGlenohumeral Joint
Scapular ElevationScapulothoracic Articulation

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Gripping a CupReaching Overhead

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Improve Grip StrengthperformanceImprove Your Pull-Upperformance

Research Notes

claude-researched 2026-08 (bodyweight ladders). Rung ordering is community consensus, not trial evidence — see source bodyweight-progression-consensus-2026. EMG and RCT sourcing pending.

Evidence Sources (1)