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How Long Can You Hang From a Pull-Up Bar? (Triple It Fast)

How Long Can You Hang From a Pull-Up Bar (Triple It Fast)

Doing pull-ups, chin-ups and other pull-up bar exercises is one of the best ways to get toned and strong!

But I know how hard it can be to hang from a pull-up bar for more than 10 seconds, especially if you are a beginner.

Luckily for you, I have prepared some scientific facts and applicable tips that can help you learn how to triple your hanging time on a pull-up bar even if you are a complete beginner!

So if you want to increase your grip strength you are in the right place.

But why stop there?

If you want to take your upper body strength on the next level I highly recommend you to get our latest guide Pull Up Bar Training 101: Everything You Need To Know.

Inside you will find 10X more exercises, techniques, tricks and tips that will help you completely transform your body and strength.

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With that out of the way let’s begin…

How Long Can You Hang From a Pull-Up Bar?

Even if everyone’s experience and strength is different there are still a couple of estimates you can refer to:

If you are a beginner, your aim should be to hang from a pull-up bar for at least 10-15 seconds. If you are at an intermediate level, then you should be able to hang from a pull-up bar for at least 20-30 seconds. If you are at an advanced level, then you should be able to hang on your pull-up bar for at least 45 seconds or more.

However, as you advance in your fitness journey and improve your grip strength and skills, you would be able to hang from your pull-up bar for as long as 2 minutes or more

But is it really important that you can hang from a pull-up bar for a longer time?

What are the hidden benefits?

Continue reading to find out the answer.

Is It Important to Hang from a Pull-up Bar Longer?

Doing regular bar workouts that require a lot of hanging from a pull-up bar is one of the best way to increase your upper body strength, muscle mass and explosive power

So, when you can hang from a pull-up bar for longer period of time, you posses the strength to perform more exercises and get faster and better results.

Plus, it can help you improve in tons of other ways!

For example, dead hangs (which you will learn more about later) can help you decompress your spine. [1] This is great for people who deal with sore backs a lot.

To try it out, you can try to perform this quick dead hang exercise:

  • Grab your pull-up bar with your arms straight 
  • Hold this position for at least 30-60 seconds

To get the best results, you can do that exercise before or after a workout.

But what other things could affect your hanging time? Keep reading to find out the truth.

Does the Number of Pull-Ups I Can Do Affect My Hanging Time?

Yes, the number of pull-ups that you can do can affect your hanging time.

That is because the number of pull-ups you can do can show how strong you are – if you are lacking strength, you usually cannot hang on your pull-up bar for a long time and even finish a couple of sets..

For most healthy men, they should be able to do 8 pull-ups. If the man is strong and fit, they should be able to do at least 13-17 reps.

Healthy women should be able to do 1-3 pull-ups. If the woman is strong and fit, they should be able to do at least 5-9 reps.

So, the stronger and fitter people will be more likely to hang on a pull-up bar longer because of their strength.

So Do Men and Women Differ in Their Ability to Do Pull-Ups and Hang Longer?

Yes, there is a natural difference between women and men’s capabilities of doing a pull-up and hang longer.

According to science [1], it mostly has to do with the natural body shape of men and women. 

Women also naturally have 50-60% less body strength than men, which is why most women find it hard to complete a pull-up.

However, women can still do pull-ups too when they try to work on their strength and grip!

This study says [2], when you improve your grip strength, it can lessen your chances of getting decreased mobility when you are older.

Grip strength is one of the most important aspects of hanging on your pull-up bar for a long time! But how can you get a stronger grip other than doing pull-ups?

Keep reading how to learn how you can triple your grip strength to hang on your pull-up bar for a longer time!

4 Simple and Effective ways to Triple Your Grip Strength Fast and Increase Your Hanging Time

It is important to learn how to strengthen your grip. When you have a stronger grip, you can hang onto your bar longer without hitting your breaking point too fast! 

Now here are some tips that you can use.

1. Squeeze Your Bar Like Your Life Depends on It

A simple trick to increase your grip strength is by having a tighter grip on your bar!


Try to squeeze the bar as tight as you can whenever you do any exercise – and I mean any exercise that has a bar.

If you are doing curls, deadlifts, pull-ups, etc., you need to grasp your bar tightly.

That way, you are enhancing your muscle coordination and training your grip with most of your exercises! 

One of the best investments that you can make is by getting a fantastic pull-up bar for your house!

If you do not have on yet, don’t worry. Click here to check which is exactly the pull-up bar I own and use every time I want to train at home <<.

Btw this is hands down the best pull-up bar I’ve ever used!

Trust me, I have tried and tested these products.

Now, let us look at other helpful tips I prepared for you to help enhance your grip.

2. Keep a Dry Grip by Throwing Some Chalk

Chalk is one of the most affordable and easiest ways you can get a stronger grip.

Did you know that gymnasts often use chalk to get a better grip?

According to this study [3], that can happen because chalk can dry out sweat from their hands so they can have a strong and dry grip and to prevent slipping off.

So you can use the same logic to be able to hang on your pull-up bar for a longer time with a drier grip!

All you have to do is grab a little bit of chalk and rub it on your bar or your palms. Remember, a little bit goes a long way.

My chalk

If you want to get your hands on some chalk, I highly recommend you check out my favorite chalk I use regularly<<.

This chalk is pretty cheap, plus it is good for people who have sensitive skin.

Plus, I have been using this for a while and I am extremely impressed with it!

However, chalk is not completely perfect. Even if you use a little, it still finds a way to get on your floor and clothes.

Using chalk might be easier for you if you use an outdoor pull-up bar.

Luckily, you still have other options if you do not want to use chalk! Keep reading to find out more ways you can increase your grip and stay on a pull-up bar longer. 

3. Improve Your Grip by Wearing Workout Gloves

If you are looking for a less messy option, you can use lifting aids.

One kind of lifting aid that you can try out is workout gloves.

Workout gloves protect your palms and add a little extra grip without any effort!

My workout gloves

If you are looking for a solid pair of workout gloves, you can check out this pair of gloves that I recommend and regularly use<<.

These gloves are comfortable to wear and help you get a grip on your pull-up bar! They are one of my favorite lifting aids to get me through my workout.

But you do not always need to use gloves.

You can also get some lifting straps.

Here is how you can use it to get a good grip on your pull-up bar.

  • Wrap your lifting straps around your wrist.
  • Wrap the lifting strap on your pull-up bar.
  • Perform your pull-ups as you normally would.

Although I would highly suggest that you do not get too used to grabbing lifting straps or workout gloves.

They keep you from developing calluses. Calluses are a helpful way to help you strengthen your grip, so you do not want to delay their growth.

Additionally, it could also slow down or even prevent your forearm muscles from growing if you rely on them!

I would suggest using workout gloves and lifting straps towards the end of the workout when you feel like you are hitting your limit but want to finish your reps.

This method can help you complete your whole workout plan without sacrificing your development and not overexerting yourself!

It does not end there! Keep reading to learn how you can strengthen your grip to hang for your pull-up bar for a longer time!

4. Make Your Grip Stronger by Doing Forearm Grip Exercises

Just like any other muscle in your body, you can train your grip to get stronger. That way, you can hang from your pull-up bar like a pro.

But what kind of grip strengthening exercises can you do? Well here are 2 that you can easily do.

Exercise 1: Rope/Towel Pull-Ups

Example of towel pull-ups
  • Drape a towel over a pull-up bar.
  • Grab the ends of the towel tightly.
  • Do your pull-ups as you normally would.

This is a challenging exercise that really pushes your wrist and grip to get stronger! If that isn’t enough, here is another one you can try.

Exercise 2: Plate Pinches

Example of a plate pinch
  • Grab 2 plates that are about 5-lbs. each. 
  • Use your 2 index fingers and thumb to grasp both plates together with the flat side out.
  • Hold it for 30 seconds for a few sets.

If it too easy for you to pinch that weight, you can increase to 2-3 10-lb. plates.

You can try to do a few sets of these exercises about 2-3 times a week. 

Remember to not overexert your grip – you could injure yourself if you overwork your grip and wrist. 

Are you wondering about more ways you can make your grip strong and triple your pull-up bar hanging time? Keep reading to find out how. 

Exercise 3: Start Doing Effective Dead Hangs

Dead hangs are one of the ultimate exercises that you do to strengthen your grip and increase your hanging time.

Never done a dead hang before? No need to worry. Here is a quick guide on how you can perform a dead hang.

How to Perform a Dead Hang The Right Way (6 Easy Steps To Follow)

  • Use a bench or step to reach your pull-up bar. I would suggest you do not try to jump and grab the bar to avoid injuring yourself.
  • Use an overhand grip, which is where your palms face away from you, to grasp the bar.
  • Try to keep your arms about shoulder-width apart.
  • Now take your feet off the bench or step to hang on the bar.
  • Keep your arms straight and relaxed – do not bend your arms.
  • For beginners, hold the position for 10 seconds. Slowly work your way up to 45-60 seconds at a time as you get stronger.

If performing a dead hang is too difficult for you, it is not a problem. You can perform a modified dead hang first to build your strength to do a regular one and here is how you can do it!

How To Do a Modified Dead Hang

  • Before you try to do a dead hang, focus on getting a proper overhead grip. You can stand on a step or bench while hanging from the bar to practice your grip.
  • You can use an assisted pull-up machine to help you do modified dead hangs when you have a good grip.

Eventually, doing this method can help you learn how to perform dead hangs without the assisted pull-up machine!

Don’t have any pull-up bars in your house to do dead hangs yet?

Then I suggest you check out my favorite door home pull-up bar<<.

This pull-up bar is a breeze to install and it can handle up to 300-lbs. of weight!

How Often Should I Do Dead Hangs?

The answer depends all on your goals. If you are focusing on growing your strength and hanging on your pull-up bar for a longer time, then here’’s what you should do.

For beginners, you can try doing dead hangs with other upper body exercises at least 3 times a week with 1-2 days of rest in between. That is going to guarantee you get the most efficient results you want.

Whenever you do upper body exercises, especially if they are pull-ups, then try to add dead hangs into the mix.

You can hang on your pull-up bar for 10 seconds then rest for 1-2 minutes then repeat. You can repeat that set 3-5 times.

After a few weeks, you can start trying to hang for a longer time. I suggest you have a timer handy to monitor how long you are hanging.

When you feel like you are intermidiate, then you can start extending the time.

You can do 30-second hangs for 3 sets. Once you find those easy, increase the time to 45 seconds and so on. 

The Next Steps

Now you know why hanging longer from your pull-up bar can make you fitter, stronger, and healthier

By following the tips, exercises, and advice I’ve shared above, you can actually triple your hanging time in only a couple of weeks…

After all what’s how I did it…

But having the strength to hang for a long time is only a small fraction of the things you can achieve.

Here are 2 very easy ways to learn exactly that.

Way #1: Download our free massive guide if you already haven’t. You are going to love the exercises that are included…

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Way #2: Read my other highly related articles. Inside you are going to find even more solid information about every topic you can think of.

Here are some great places to begin:

And remember – It doesn’t matter where you start, it’t 10X important where you are going to end!

– Bozhidar


Hey there, my name is Bozhidar and I'm a certified online personal trainer with University Degree in Sports and Nutrition.

With the help of my knowledge and over 8 years of workout experience, I can help you get on the next level. I own a home gym, do calisthenics, little gymnastics, and love to ride a bike.

About me