Flexed Arm Hang vs Dead Hang Strength Standards
Compare your flexed arm hang and dead hang against strength standards for your sex, age range, and bodyweight. Enter one recent result for each exercise to see your strength levels, next target, and which exercise is the priority.
Neither exercise uses external load. Enter valid seconds from one continuous hold for each exercise. Use one continuous unassisted bodyweight hold with both elbows flexed and chin clearly above a fixed bar; use one continuous unassisted bodyweight hang from a fixed bar with both arms straight and feet off the floor. Each exercise keeps its own measurement type; repetitions, seconds, and weights are never converted into one another. Age range changes only an exercise whose standards use age.
Flexed Arm Hang vs Dead Hang Strength Standards by Bodyweight
These tables show the minimum result each exercise needs to reach Novice, Intermediate, Advanced, and Elite. Weight-based standards are shown in pounds and kilograms. Direct-performance standards remain strict repetitions or seconds and show every applicable age range.
Find your bodyweight in the men’s or women’s table, then read across the strength levels. Results measured in weight, repetitions, or seconds are not meant to match and are never converted into one another. Use the calculator for your exact inputs and a direct comparison of the strength levels.
Men’s Flexed Arm Hang vs Dead Hang Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 120 lb 54.4 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Dead Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | Flexed Arm Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dead Hang:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec | Flexed Arm Hang:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dead Hang:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec |
| 130 lb 59 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Dead Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | Flexed Arm Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dead Hang:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec | Flexed Arm Hang:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dead Hang:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec |
| 140 lb 63.5 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 5 sec Dead Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 70 sec30–39: 65 sec40–49: 60 sec50–59: 50 sec60+: 40 sec | Flexed Arm Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dead Hang:Under 30: 135 sec30–39: 130 sec40–49: 115 sec50–59: 95 sec60+: 75 sec | Flexed Arm Hang:Under 30: 85 sec30–39: 80 sec40–49: 70 sec50–59: 60 sec60+: 45 sec Dead Hang:Under 30: 210 sec30–39: 200 sec40–49: 180 sec50–59: 145 sec60+: 115 sec |
| 150 lb 68 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | Flexed Arm Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec | Flexed Arm Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec |
| 160 lb 72.6 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | Flexed Arm Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec | Flexed Arm Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec |
| 170 lb 77.1 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | Flexed Arm Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec | Flexed Arm Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec |
| 180 lb 81.6 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | Flexed Arm Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec | Flexed Arm Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec |
| 190 lb 86.2 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 20 sec40–49: 20 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec | Flexed Arm Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 120 sec30–39: 115 sec40–49: 100 sec50–59: 85 sec60+: 65 sec | Flexed Arm Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec Dead Hang:Under 30: 180 sec30–39: 170 sec40–49: 155 sec50–59: 125 sec60+: 100 sec |
| 200 lb 90.7 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
| 210 lb 95.3 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
| 220 lb 99.8 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
| 230 lb 104.3 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
| 240 lb 108.9 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
| 250 lb 113.4 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
| 260 lb 117.9 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
| 270 lb 122.5 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
| 280 lb 127 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
| 290 lb 131.5 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
| 300 lb 136.1 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 100 sec30–39: 95 sec40–49: 85 sec50–59: 70 sec60+: 55 sec | Flexed Arm Hang:Under 30: 65 sec30–39: 60 sec40–49: 55 sec50–59: 45 sec60+: 35 sec Dead Hang:Under 30: 155 sec30–39: 145 sec40–49: 130 sec50–59: 110 sec60+: 85 sec |
Women’s Flexed Arm Hang vs Dead Hang Standards
How to read the table: Each table entry lists the minimum result for both exercises. Weight-based targets show pounds and kilograms; direct-performance targets show strict repetitions or seconds for each age range. Scroll horizontally on smaller screens.
| Bodyweight | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|
| 100 lb 45.4 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | Flexed Arm Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Flexed Arm Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Dead Hang:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec |
| 110 lb 49.9 kg | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec | Flexed Arm Hang:Under 30: 20 sec30–39: 15 sec40–49: 15 sec50–59: 15 sec60+: 10 sec Dead Hang:Under 30: 55 sec30–39: 50 sec40–49: 45 sec50–59: 40 sec60+: 30 sec | Flexed Arm Hang:Under 30: 35 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec Dead Hang:Under 30: 105 sec30–39: 100 sec40–49: 90 sec50–59: 75 sec60+: 60 sec | Flexed Arm Hang:Under 30: 60 sec30–39: 55 sec40–49: 50 sec50–59: 40 sec60+: 35 sec Dead Hang:Under 30: 170 sec30–39: 160 sec40–49: 145 sec50–59: 120 sec60+: 95 sec |
| 120 lb 54.4 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Flexed Arm Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec | Flexed Arm Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec | Flexed Arm Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec |
| 130 lb 59 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Flexed Arm Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec | Flexed Arm Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec | Flexed Arm Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec |
| 140 lb 63.5 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Flexed Arm Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec | Flexed Arm Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec | Flexed Arm Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec |
| 150 lb 68 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 20 sec30–39: 20 sec40–49: 15 sec50–59: 15 sec60+: 10 sec | Flexed Arm Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 45 sec30–39: 45 sec40–49: 40 sec50–59: 30 sec60+: 25 sec | Flexed Arm Hang:Under 30: 30 sec30–39: 30 sec40–49: 25 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 90 sec30–39: 85 sec40–49: 75 sec50–59: 65 sec60+: 50 sec | Flexed Arm Hang:Under 30: 50 sec30–39: 50 sec40–49: 45 sec50–59: 35 sec60+: 30 sec Dead Hang:Under 30: 150 sec30–39: 145 sec40–49: 130 sec50–59: 105 sec60+: 85 sec |
| 160 lb 72.6 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec |
| 170 lb 77.1 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec |
| 180 lb 81.6 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec |
| 190 lb 86.2 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec |
| 200 lb 90.7 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec |
| 210 lb 95.3 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec |
| 220 lb 99.8 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec |
| 230 lb 104.3 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec |
| 240 lb 108.9 kg | Flexed Arm Hang:Under 30: 5 sec30–39: 5 sec40–49: 5 sec50–59: 5 sec60+: 5 sec Dead Hang:Under 30: 15 sec30–39: 15 sec40–49: 15 sec50–59: 10 sec60+: 10 sec | Flexed Arm Hang:Under 30: 10 sec30–39: 10 sec40–49: 10 sec50–59: 10 sec60+: 10 sec Dead Hang:Under 30: 40 sec30–39: 35 sec40–49: 30 sec50–59: 25 sec60+: 20 sec | Flexed Arm Hang:Under 30: 25 sec30–39: 25 sec40–49: 20 sec50–59: 20 sec60+: 15 sec Dead Hang:Under 30: 75 sec30–39: 70 sec40–49: 65 sec50–59: 55 sec60+: 40 sec | Flexed Arm Hang:Under 30: 40 sec30–39: 40 sec40–49: 35 sec50–59: 30 sec60+: 25 sec Dead Hang:Under 30: 125 sec30–39: 120 sec40–49: 105 sec50–59: 90 sec60+: 70 sec |
How Your Flexed Arm Hang vs Dead Hang Result Is Calculated
The two exercises can use different measurements. The calculator rates each result against the standards for that exercise first, then compares the resulting strength levels and progress toward the next level. It never invents a conversion between repetitions, seconds, and weight.
2. Rate the Flexed Arm Hang result
Sex-, bodyweight-band-, and age-specific time thresholds map the strict hold to a canonical strength tier; no time-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight flexed-arm hang scored by valid seconds and keeps hold time in seconds.
3. Rate the Dead Hang result
Sex-, bodyweight-band-, and age-specific time thresholds map the strict hold to a canonical strength tier; no time-to-weight conversion is used. The calculator uses one continuous unassisted bodyweight dead hang scored by valid seconds and keeps hold time in seconds.
4. Compare strength level and progress
The lower strength level is the priority. When both exercises reach the same level, a priority appears only when one is at least 10 points farther from its next target. Otherwise, the result is Balanced. Age range changes only the exercise whose standards include age; it remains an analytics field for the other exercise.
| Stage | What happens |
|---|---|
| Rate the flexed arm hang | Rate strict bodyweight hold time without converting seconds into weight. Measurement: estimated one-rep max. |
| Rate the dead hang | Rate strict bodyweight hang time without converting seconds into weight. Measurement: estimated one-rep max. |
| Compare levels | Use each exercise’s own level and next target; do not compare or divide results that use different measurements. |
How Men’s Flexed Arm Hang and Dead Hang Standards Differ
What the men’s standards show:
Flexed Arm Hang Elite targets85 sec → 45 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Dead Hang Elite targets210 sec → 115 sec
Elite direct-performance targets from the youngest to oldest listed age range at 120 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
The exact table above is the correct way to inspect direct or unlike measurements. A pounds-difference chart would be invalid because repetitions, seconds, and estimated weight do not share a unit.
How Women’s Flexed Arm Hang and Dead Hang Standards Differ
What the women’s standards show:
Flexed Arm Hang Elite targets60 sec → 35 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Dead Hang Elite targets170 sec → 95 sec
Elite direct-performance targets from the youngest to oldest listed age range at 100 lb bodyweight.
Comparison boundaryStrength level first
Raw repetitions, seconds, and weights are not divided or converted. The calculator compares each exercise’s canonical tier and progress within that tier.
Use the calculator to apply the correct age range and exact bodyweight before comparing the two strength levels.
Flexed Arm Hang and Dead Hang Exercises Used by This Calculator
This calculator uses a strict bodyweight flexed-arm hang and a strict bodyweight dead hang. Use one continuous strict flexed-arm hang and one continuous strict two-arm dead hang under each tool’s grip, arm-position, support, start, and stop rules. Do not convert seconds to weight or combine attempts; do not substitute pull-ups, chin-ups, one-arm, weighted, assisted, strap-supported, foot-supported, jumping, or partial-position holds.
Time one continuous chin-above-bar hold
Use both hands with elbows flexed, chin clearly above the bar, and feet off the floor. Stop when the position breaks. Do not count dead hangs, pull-up or chin-up attempts, jumping or band-assisted holds, external support, added weight, or combined attempts.
Time one continuous straight-arm hang
Use both hands with arms straight, feet off the floor, and body controlled. Stop when the position or grip breaks. Do not count flexed-arm, one-arm, weighted, assisted, strap-supported, foot-supported, or combined attempts.
Enter one Flexed Arm Hang time and one Dead Hang time
Enter valid seconds from one continuous bodyweight hold for each exercise with no external load and select the applicable cohort inputs.
Related Tools
- Flexed Arm Hang Strength Standards — View the individual Flexed Arm Hang standards and next strength-level target.
- Dead Hang Strength Standards — View the individual Dead Hang standards and next strength-level target.
- Weighted Dead Hang Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Hanging L-Sit Hold Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Hanging Knee Raise Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.
- Scapular Pull-Ups Strength Standards — Use this related standards tool to compare a registry-approved neighboring exercise without mixing its result into this comparison.