Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Pull-up Bar, Resistance Band or Assisted Pull-up Machine
Beginner
Pull
Middle Back, Biceps
The assisted pull up exercise builds your pulling strength and trains your lats to eventually perform unassisted pull ups. Perfect for beginners working toward their first real pull up.
1. Set up your assistance method - resistance band around the bar or assisted pull up machine with knee pad 2. Grab the pull up bar with hands slightly wider than shoulder-width, palms facing away 3. Let the band or machine support your weight as you hang with arms fully extended 4. Pull your body up by driving your elbows down and back until your chin clears the bar during the assisted pull up 5. Lower yourself slowly back to the starting position with control, maintaining tension throughout the assisted pull up movement
• Keep your shoulders pulled back and down throughout the entire assisted pull up movement • Focus on pulling with your lats, not just your arms - imagine pulling your elbows to your back pockets • Don't let the assistance do all the work - you should still feel challenged during each assisted pull up rep • Keep your core tight and avoid swinging or using momentum to complete the movement
• Using too much assistance and not challenging yourself enough during the assisted pull up exercise • Pulling with arms only instead of engaging your lats and back muscles properly • Not controlling the lowering portion and dropping down too quickly during assisted pull up reps
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your lats 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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