---
title: "Dead Hang Stretch"
description: "Begin by standing under a pull-up bar or a similar overhead bar."
locale: en
slug: dead-hang-stretch
url: "https://hi.fitness/exercises/dead-hang-stretch"
primaryMuscle: "Lats"
secondaryMuscles: ["Forearms","Front delts","Mid chest"]
equipment: ["Pull-up bar"]
category: "Mobility"
format: "Time"
video: "https://hi.fitness/exercise-media/public/video/1c8487d7-dead-hang-stretch.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Dead Hang Stretch

Begin by standing under a pull-up bar or a similar overhead bar.

## How to do it

1. Begin by standing under a pull-up bar or a similar overhead bar.
2. Reach up and grasp the bar with both hands, palms facing forward (overhand grip), and your hands shoulder-width apart.
3. Allow your body to hang freely with your feet off the floor, keeping your arms fully extended and your shoulders relaxed.
4. Hold this position for the desired duration, focusing on deep breathing and maintaining a relaxed grip.

## Form tips

- Keep your shoulders relaxed and avoid shrugging them towards your ears.
- Focus on deep, steady breaths to enhance the stretch and promote relaxation.
- Use a bar that is high enough to allow your body to hang freely without touching the floor.
- If you find it challenging to maintain the grip, use chalk to prevent slipping.
- Ensure the bar and your grip are secure to avoid any accidents during the stretch.

## Similar exercises

- [Suspension Trainer with Grips Chin-up](https://hi.fitness/exercises/suspension-trainer-with-grips-chin-up) - Lats · Suspension trainer
- [Lying Pull Over with Resistance Band Cable](https://hi.fitness/exercises/lying-pull-over-with-resistance-band-cable) - Lats · Resistance band
- [Scapula Push Up](https://hi.fitness/exercises/scapula-push-up) - Lats · Bodyweight
- [Dynamic Back Stretch](https://hi.fitness/exercises/dynamic-back-stretch) - Lats · Bodyweight
- [Upper Back Stretch](https://hi.fitness/exercises/upper-back-stretch) - Lats · Bodyweight
- [Back Stretch Standing with Bench](https://hi.fitness/exercises/back-stretch-standing-with-bench) - Lats · Other
- [Side Lying Floor Stretch](https://hi.fitness/exercises/side-lying-floor-stretch) - Lats · Mat
- [Exercise Ball Lat Stretch](https://hi.fitness/exercises/exercise-ball-lat-stretch) - Lats · Stability ball