Ring Dead Hang

Muscles worked by the Ring Dead Hang

Primary

Forearm FlexorsWrist Flexor Muscles

Secondary

LatsLatissimus DorsiAbsRectus AbdominisTrapsTrapezius

Also called: wrist flexors, flexor carpi, forearm flexors, inner forearm.

Equipment

Gymnastic Rings

Also called: gymnastic rings, still rings, wood rings, olympic rings.

How to do the Ring Dead Hang

1. Grip a pair of gymnastic rings with a neutral grip, palms facing each other.
2. Hang with your arms fully extended and feet off the ground.
3. Let the rings rotate naturally; do not fight the grip.
4. Keep your shoulders engaged (no shrug to the ears) and core lightly braced.
5. Hold for the desired duration.

Form tips

• Breathe steadily rather than holding your breath.
• Build hold duration gradually as your grip strengthens.
• Step down under control before your grip fails completely.

At a glance

Ring Dead Hang in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Dead Hang
• Front Lever
• Hollow Body Hold
• Human Flag
• L Sit
• Planche
• V-Sit
• Ring Dips

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "ring-dead-hang",
  "name_en": "Ring Dead Hang",
  "name_de": "Ring Dead Hang",
  "name_es": "Cuelgue Estático en Anillas",
  "description_en": "A passive hang from gymnastic rings. The free-rotating grip recruits more stabilisers in the hands, forearms, and shoulder girdle than a fixed bar.",
  "description_de": "Ein passiver Hang an Turnringen. Der frei rotierende Griff aktiviert mehr Stabilisatoren in Händen, Unterarmen und Schultergürtel als eine feste Stange.",
  "description_es": "Un cuelgue pasivo en anillas de gimnasia. El agarre de rotación libre recluta más estabilizadores en las manos, los antebrazos y la cintura escapular que una barra fija.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "equipment": "rings",
  "body_part": "back",
  "primary_muscles": [
    "forearm_flexors"
  ],
  "secondary_muscles": [
    "latissimus_dorsi",
    "rectus_abdominis",
    "trapezius"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "shoulder_safe",
    "no_axial_load",
    "lower_back_safe"
  ],
  "variation_group": "static-hold",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "Grip a pair of gymnastic rings with a neutral grip, palms facing each other.",
    "Hang with your arms fully extended and feet off the ground.",
    "Let the rings rotate naturally; do not fight the grip.",
    "Keep your shoulders engaged (no shrug to the ears) and core lightly braced.",
    "Hold for the desired duration."
  ],
  "instructions_de": [
    "Greife ein Paar Turnringe im neutralen Griff, Handflächen zueinander.",
    "Hänge mit vollständig gestreckten Armen, Füße vom Boden.",
    "Lass die Ringe frei rotieren – kämpfe nicht dagegen an.",
    "Halte die Schultern aktiv (nicht zu den Ohren ziehen) und den Rumpf leicht angespannt.",
    "Halte für die gewünschte Dauer."
  ],
  "instructions_es": [
    "Agarra un par de anillas de gimnasia con agarre neutro, palmas enfrentadas entre sí.",
    "Cuélgate con los brazos completamente extendidos y los pies fuera del suelo.",
    "Deja que las anillas giren naturalmente; no luches contra el agarre.",
    "Mantén los hombros activos (sin encogerlos hacia las orejas) y el core ligeramente apretado.",
    "Mantén la posición durante el tiempo deseado."
  ],
  "tips_en": [
    "Breathe steadily rather than holding your breath.",
    "Build hold duration gradually as your grip strengthens.",
    "Step down under control before your grip fails completely."
  ],
  "tips_de": [
    "Steigere die Hängezeit schrittweise von Einheit zu Einheit.",
    "Halte die Beine ruhig, damit du nicht ins Pendeln gerätst.",
    "Steige am Ende kontrolliert ab, statt dich fallen zu lassen."
  ],
  "tips_es": [
    "Empieza con series cortas y aumenta el tiempo de forma progresiva.",
    "Agarra fuerte con toda la mano, no solo con los dedos.",
    "Baja apoyando los pies con control, no te sueltes de golpe."
  ],
  "met": 4.5,
  "images": {
    "flat": {
      "main": "images/flat/ring-dead-hang-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "ring-dead-hang");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.