Thursday, 23 May 2024

The Extended-Arm Hang Test: Building Upper Body Strength and Endurance

Extended-Arm Hang Test

Welcome to Auralpressure, your go-to resource for fitness tests and exercises. In this article, we will explore the Extended-Arm Hang Test, also known as the straight arm-hang or dead hang. This test is designed to measure upper body strength and endurance, with a particular focus on grip strength. Whether you’re an athlete, fitness enthusiast, or simply curious about testing your physical capabilities, this article will provide you with all the information you need to know about the Extended-Arm Hang Test.

What is the Extended-Arm Hang Test?

The Extended-Arm Hang Test involves hanging from an overhead bar with your arms fully extended for as long as possible. It’s a popular test used to assess grip strength and the strength and endurance of the hands, arms, and shoulders. The test can last up to 40 seconds, making it a challenging yet effective way to measure your upper body capabilities.

How to Perform the Test

To perform the Extended-Arm Hang Test, follow these steps:

  1. Find a horizontal overhead bar at an appropriate height.
  2. Grasp the bar with an overhand (pronated) grip, palms facing away from your body, and thumbs wrapped around the bar.
  3. Ensure your elbows and knees are fully extended and not bent.
  4. Lift yourself up onto the bar using a jump, step, or assistance if needed.
  5. Maintain the fully extended position with your feet off the floor for as long as possible.
  6. Record the time you are able to hang from the bar.
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Why is the Extended-Arm Hang Test Important?

The Extended-Arm Hang Test is an excellent measure of upper body strength and endurance, especially grip strength. Strong hands, arms, and shoulders are essential for performing various physical activities, whether it’s rock climbing, weightlifting, or even everyday tasks that require a firm grip. By testing your ability to hang from a bar with straight arms, you can assess your current strength levels and track your progress over time.

Advantages and Disadvantages of the Extended-Arm Hang Test


  • The test requires minimal equipment, making it easily accessible for anyone.
  • It is a quick and straightforward test to perform, providing immediate results.


  • Body weight can significantly impact test results.
  • For a more accurate measure of upper body strength endurance, the push-up test is recommended.

Frequently Asked Questions (FAQs)

Q: Is there a rating scale for the Extended-Arm Hang Test?

A: While the protocol for this test determines the score based on hang time alone, it would be helpful to have a rating scale that takes into account the athletes’ body weight. Unfortunately, we do not have access to any specific rating scales for this test at the moment.


In conclusion, the Extended-Arm Hang Test is a valuable assessment tool for measuring upper body strength and endurance, particularly grip strength. By incorporating this test into your fitness routine, you can track your progress and work towards improving your physical capabilities. Remember to always prioritize safety and proper form when performing any fitness test.

Thank you for choosing Auralpressure as your source for fitness information. For more articles, exercises, and resources, visit Auralpressure.

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