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Visual demonstration of the Dead Hang Stretch exercise

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Beginner

Difficulty
Beginner
Movement type
Strength
Primary muscles
Upper back Lower back Shoulders
Secondary muscles
Chest Forearms
Equipment
Mat
Exercise guide

Dead Hang Stretch

4 steps Updated 29/08/2026

Dead Hang Stretch is a bodyweight exercise targeting Lower Back (Erector Spinae), Back (Latissimus Dorsi), Shoulders (Deltoids) using Yoga Mat.

Step by step

How to perform 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.
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Last updated: 29/08/2026

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Dead Hang Stretch

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