Pull Beginner
Rank #22 of 100
Dead Hang
A passive hang from a bar that builds grip endurance and decompresses the spine — the foundation of all bar work.
- Equipment
- Pull-up bar
- Focus
- Hang, row and climb
Muscles worked
- Forearms
- Lats
- Grip
How to do it well
- 1 Hang with a full grip, thumbs around the bar.
- 2 Relax the shoulders into the hang at first.
- 3 Build toward a 60-second hold.
More pull work
View all → Pull
Beginner #23
Scapular Pull-Up
A small range pull driven only by the shoulder blades, teaching the scapular control that powers every pull-up.
Lower Traps Lats Rhomboids
Pull
Beginner #24
Negative Pull-Up
Jump or step to the top of a pull-up, then lower as slowly as possible — the fastest route to your first full rep.
Lats Biceps Forearms
Pull
Beginner #25
Australian Row
A horizontal row under a waist-high bar with feet on the floor — the easiest scalable pull for building back strength.
Upper Back Lats Biceps