Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Pull-up bar
Intermediate
Pull
Middle Back, Biceps
The chin up exercise builds massive upper body pulling strength and creates a wide, strong back. It targets your lats, biceps, and middle back for real muscle growth.
1. Grab the pull-up bar with an underhand grip, hands shoulder-width apart 2. Hang with arms fully extended, engage your core and squeeze your shoulder blades 3. Pull your body up by driving your elbows down and back until your chin clears the bar 4. Hold the top position for a second, focusing on squeezing your chin up muscles 5. Lower yourself slowly with control back to the starting position and repeat the chin up movement
• Keep your core tight throughout the entire chin up to prevent swinging • Focus on pulling with your back muscles, not just your arms • Use a full range of motion - hang completely at the bottom of each chin up rep • Keep your shoulders down and back, don't let them roll forward
• Swinging your body or using momentum instead of controlled chin up movement • Not going through full range of motion - cutting the movement short at top or bottom • Letting your shoulders roll forward during the chin up, which reduces back muscle activation
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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