FlexDead Hang
Muscles worked
- Flexor Digitorum Superficialis
- Flexor Carpi Ulnaris
- Flexor Carpi Radialis
- Brachioradialis
- Latissimus Dorsi
- Trapezius Lower Fibers
- CategoryPull
- Default target3 sets × 30 seconds
- EquipmentPull-up Bar
- Movement patternIsolation Upper
- Training stylesStrength
- LevelBeginner-friendly
Technique
Setup
Grip the pull-up bar overhand with your hands a little wider than your shoulders, using a sturdy step if you cannot reach it from the floor. Lift your feet so you hang with your arms fully straight.
Movement
Hang with your shoulders gently drawn down away from your ears and your legs relaxed and still. Breathe steadily for the full time, then step down with control.
Form Tip
Avoid hanging completely limp on your shoulder joints; a light pull of the shoulder blades down keeps the load in the muscles. Step down before your grip fails, not after.
Increase Difficulty
Extend the hold, then build toward Scapular Pull-Ups and Pull-Ups.
Decrease Difficulty
Keep your toes touching a step or the floor to take some of your weight.