Exercises / Shoulder & scapula
Supported dead hang
- Strength
- Shoulder & scapula
- Fixed pull-up bar, Step
Hold the bar with straight arms, using foot support to control the amount of weight through the shoulders.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common starting dose: 5-15 seconds, 2-3 holds with foot assistance as needed.
Start: Hanging with optional foot support
Steps
- Step up and grasp a secure bar with both hands.
- Straighten the elbows and let the shoulders elevate comfortably.
- Hold briefly, then step down before the grip fails.
Cues
- Breathe normally
- Keep some weight on the feet if needed
Common mistakes
- Dropping suddenly
- Pushing into shoulder pain
- Holding until grip failure
Used for
- Grip and shoulder-load tolerance before pull-ups
Take care (2)
- Use a secure bar and a stable step for mounting and dismounting.
- Avoid unsupported hanging if shoulder instability, acute pain or grip weakness is present.
Evidence (1)
- Chin-up EMG research confirms latissimus and biceps demand during dynamic pulling; it did not measure dead hangs or show treatment benefit.1
Easier
Harder
References (1)
- Doma K, Deakin GB, Ness KF. Sports Biomech. 2013;12(3):302-313. Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises