Dead Hang Stretch
Expert Advice
Relax your shoulders and let gravity naturally stretch your upper body, but don't let your shoulders come up to your ears to avoid strain.
How-to-do Steps
- Grip a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
- Allow your body to hang completely, with your feet off the ground.
- Hold the stretch for the desired time, focusing on relaxing your upper body and breathing deeply.
- To release, step back onto a support or gently lower yourself to the ground.
Track Dead Hang Stretch in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Dead Hang Stretch primarily targets the Shoulders, Lats, Traps, with Stretching mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders30%
Lats30%
Traps20%
Secondary
Biceps10%
Forearms10%
Equipment
Special Bar
Exercise Type
Stretching
Sets & Reps Guidance
Beginner2 x 20s
Intermediate3 x 30s
Advanced3 x 45s
Frequently Asked Questions
What muscles does Dead Hang Stretch work?
Dead Hang Stretch primarily targets the Shoulders, Lats, Traps. Secondary muscles involved include Biceps, Forearms. It is classified as a Stretching exercise performed with Special Bar.
How many sets and reps should I do for Dead Hang Stretch?
For beginners, start with 2 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 3 sets of 45s. Adjust based on your goals and recovery capacity.
Is Dead Hang Stretch suitable for beginners?
Yes, Dead Hang Stretch is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
