Dead Hang Stretch Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Biceps Brachii
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 3.5
- Alternate Names
- Hanging Back Stretch, Pull-Up Bar Stretch
How to: Dead Hang Stretch
- Find a pull-up bar or similar structure.
- Grip the bar with both hands slightly wider than shoulder-width.
- Let your body hang down, keeping the arms fully extended.
- Relax your shoulders and engage your core.
- Hold the position for 15-30 seconds, breathing deeply.
Common Mistakes
- Hunching the shoulders instead of relaxing them.
- Swinging the body instead of maintaining stillness.
- Neglecting to engage the core.
Modifications
- Bend your knees to reduce the strain on your back.
- Use an assisted pull-up bar to lower the intensity.
Tips
- Keep your shoulders relaxed and avoid shrugging.
- Engage your core to maintain a stable body position.
- Hold the position without swinging or moving your body.
Dead Hang Stretch Alternatives
Tags
stretching
back
flexibility
upper body
latissimus dorsi
shoulders