Hang Dead Stretch
Relieve back pain & improve posture! Hang freely and stretch your spine with the Hang Dead Stretch. Perfect for decompression.
The Hang Dead Stretch mainly works the back and shoulders, with help from the traps. You'll need: pull up bar.
Required Equipment
Hang Dead Stretch Muscles Worked
Primary
Lats (latissimus dorsi); Side Shoulder (lateral deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Hang Dead Stretch Variations and Alternatives
How to do the Hang Dead Stretch
Grab the pull-up bar with an overhand grip slightly wider than shoulder-width apart.
Step off the support or lift your feet so your body hangs freely with arms fully extended.
Relax your shoulders, neck, and lower body completely to allow gravity to traction your spine.
Breathe deeply and hold this passive stretch for the desired duration.
Safely lower your feet back to the floor or step down with control when finished.
Hang Dead Stretch FAQs
What muscles does the Hang Dead Stretch work?
The Hang Dead Stretch mainly works the back and shoulders, with help from the traps. The main muscles are the latissimus dorsi and lateral deltoid.
What equipment do you need for the Hang Dead Stretch?
Pull up bar.
What workout day should the Hang Dead Stretch go on?
It belongs on pull day in a push/pull/legs routine.
What are some Hang Dead Stretch variations and alternatives?
Similar exercises include the Lower-Back Stretch, Hang Bar Back Stretch, Lever Hanging Front Hold and Hang One Handed Stretch.
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