How to Do Dead Hang Stretch

Dead Hang Stretch is a back exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Back

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Dead Hang Stretch

  1. 01Grip a pull-up bar with an overhand grip slightly wider than shoulder-width.
  2. 02Step off the platform and allow the body to hang freely with the arms fully extended.
  3. 03Relax the hips and lower back to allow gravity to create space between the vertebrae.
  4. 04Hold the position while taking deep, diaphragmatic breaths to expand the ribcage.
  5. 05Gently step back onto the platform before releasing the grip to avoid jarring the joints.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Dead Hang Stretch

Primary Stabiliser Inactive

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Primary movers

  • Upper back Pulls the shoulder blades together and back.
  • Lats Pulls the arms down and toward the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

If the shoulders feel pinched, switch to a wider grip on the bar to allow the scapulae to rotate upward more freely.

Same coaching engine used inside the A90 app

05 / FAQ

Dead Hang Stretch questions

What muscles does Dead Hang Stretch work?

Dead Hang Stretch is catalogued as a back exercise in A90 Training Club, with the back as its primary muscle group.

How do you do Dead Hang Stretch correctly?

Grip a pull-up bar with an overhand grip slightly wider than shoulder-width. Step off the platform and allow the body to hang freely with the arms fully extended. Relax the hips and lower back to allow gravity to create space between the vertebrae. Hold the position while taking deep, diaphragmatic breaths to expand the ribcage. Gently step back onto the platform before releasing the grip to avoid jarring the joints.

What is the A90 coach tip for Dead Hang Stretch?

If the shoulders feel pinched, switch to a wider grip on the bar to allow the scapulae to rotate upward more freely.

Is Dead Hang Stretch suitable for beginners?

Dead Hang Stretch is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Dead Hang Stretch?

No. Dead Hang Stretch is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes dead hang stretch into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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