Fitness Center
Muscular strength

Dead-Hang Pull-Up

Measure upper-body pulling strength and endurance.

Marines · PFT / CFT
Muscles trained
Latissimus dorsi, Biceps, Forearms, Rhomboids
Equipment
Pull-up bar
Starting position
Overhand grip, arms fully extended, feet not touching the ground.
Step-by-step execution
  1. 1Pull body up until chin crosses over the bar plane.
  2. 2Lower under control until arms are fully extended.
  3. 3No swinging or kipping.
Valid repetition
Chin clearly over the bar; full extension at the bottom; strict form.
Invalid repetition
Kipping, swinging, chin does not cross, arms not fully extending.
Common mistakes
  1. 1Half reps.
  2. 2Kicking legs.
  3. 3Grip too narrow or wide for form.
Safety
  1. 1Warm shoulders thoroughly.
  2. 2Use chalk if permitted.
Training progression
  1. 1Negatives 5×5.
  2. 2Weighted pull-ups.
  3. 3Scapular pulls.
Related exercises
Three-Repetition Maximum Deadlift (MDL)
Measure lower-body and grip strength required to safely lift heavy combat loads.
Independent educational platform

ISHOT Military Academy is an independent educational preparation platform. Fitness standards can change and may vary by age, sex category used in official scoring, occupational specialty, component (Active / Reserve / National Guard), medical status, command policy, altitude, and authorized event option. Always confirm your official requirements with your recruiter, command, or the applicable military branch.