Alternating Hang Dead
The Alternating Hang Dead mainly works the back, with help from the forearms and lower back. You'll need: pull up bar.
Required Equipment
Alternating Hang Dead Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Inner Forearm (wrist flexors); Outer Lats (teres major); Spinal Erectors (erector spinae)
How to do the Alternating Hang Dead
Stand underneath a pull-up bar, reach up, and grip the bar firmly with both hands using an overhand grip.
Lift your feet off the floor to hang freely with your arms fully extended and your body relaxed.
Shift your weight slightly to one side by lifting one hand off the bar or leaning your weight onto the opposite hanging arm.
Hold the stretch briefly, feeling the decompression in your shoulder and spine.
Return to the center with both hands gripping the bar, then shift your weight to the other side in a controlled motion.
Alternating Hang Dead FAQs
What muscles does the Alternating Hang Dead work?
The Alternating Hang Dead mainly works the back, with help from the forearms and lower back. The main muscles are the latissimus dorsi.
What equipment do you need for the Alternating Hang Dead?
Pull up bar.
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