Dead-Hang Pull-Up

PullBarBW

The baseline vertical pull. Start from a complete dead hang with elbows fully extended and shoulders relaxed, then pull the chin over the bar without kipping or swinging. The gold standard for lat and upper-back strength.

Demo: Athlean-X

Sets

4

Reps

5-10

Rest

1:30

Contraindications

Acute shoulder impingement or biceps tendinopathy — regress to band-assisted or inverted row until pain-free.

Setup

Hang from a pull-up bar with an overhand grip slightly wider than shoulder width. Let the body hang fully extended, feet off the floor, shoulders relaxed away from the ears.

Execution

  1. 1Start dead-hang: arms fully straight, no swing
  2. 2Depress and retract the shoulder blades before bending the elbows
  3. 3Pull the chin over the bar by driving elbows down and back
  4. 4Lower under control back to a full dead hang each rep

Key cues

  • Dead hang means dead hang — no bounce
  • Pull the elbows to the back pockets
  • Chest to the bar, not chin poking forward
  • Full lockout at the bottom every rep

Common faults

  • Kipping or swinging to generate momentum
  • Partial range of motion — not reaching full extension at bottom
  • Shrugging shoulders up toward ears instead of depressing them
  • Craning the neck to get the chin over instead of pulling with the back

Tweaks

  • Add a 1-2 second pause at the top
  • Slow 3-4 second eccentric
  • Add a weight belt once bodyweight reps exceed 12-15

Regressions

Band-Assisted Pull-UpNegative Pull-Up (Eccentric-Only)Inverted Row (Bodyweight / Australian Pull-Up)

Progressions

Weighted Pull-UpOne-Arm Pull-Up ProgressionMuscle-Up (Bar)

Muscles

Primary: Latissimus Dorsi, Biceps Brachii

Secondary: Rhomboids, Middle Trapezius, Forearms, Core

Notes

Foundational vertical pull; nearly every other pull-up variant is a regression or progression from this pattern.

Sources

Attribution: Barbell Medicine / Classical Calisthenics Canon