Dead Hang Stretch

Dead Hang Stretch


The Dead Hang Stretch is an exercise where you hang from a bar or other sturdy object with your arms fully extended. This stretch can help improve grip strength, shoulder mobility, and decompress the spine.

Muscle Group

Equipment Required

Dead Hang Stretch Instructions

  1. Find a sturdy bar or ledge that you can hang from with your arms fully extended.
  2. Jump up and grab onto the bar with an overhand grip, with your hands slightly wider than shoulder-width apart.
  3. Allow your body to hang freely, with your feet off the ground.
  4. Relax your shoulders and engage your core muscles to maintain a straight body position.
  5. Hold the stretch for 30-60 seconds, breathing deeply and trying to relax into the stretch.
  6. Release the bar and rest for a few seconds before repeating the stretch for 2-3 sets.

Dead Hang Stretch Form & Visual

Dead Hang Stretch

Dead Hang Stretch Benefits

  • Improves shoulder mobility and flexibility
  • Relieves tension and tightness in the upper back and neck
  • Strengthens grip and forearms
  • Can help prevent and alleviate shoulder and neck injuries
  • Can improve posture and alignment

Dead Hang Stretch Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Deltoids
  • Forearms

Dead Hang Stretch Variations & Alternatives

  • Active Hang Stretch
  • Passive Hang Stretch
  • One Arm Hang Stretch
  • Weighted Hang Stretch
  • Shoulder Extension Hang Stretch