Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Pull-up bar
Advanced
Pull
Biceps, Middle Back
Double pause chin ups build extreme lat strength and control. The two pauses force your muscles to work harder than regular chin ups.
1. Hang from a pull-up bar with palms facing you, hands shoulder-width apart 2. Pull yourself up until your chest reaches the bar, then pause for 2 seconds 3. Lower halfway down to mid-range position and pause again for 2 seconds during your double pause chin up 4. Continue lowering to full hang position with arms fully extended 5. Repeat the double pause chin up movement for desired reps, keeping control throughout
• Keep your core tight throughout the entire double pause chin up to prevent swinging • Focus on pulling with your lats, not just your arms during each pause • Control the descent - don't drop between pauses • Keep your shoulders pulled back and chest up at the top position
• Rushing through the pauses instead of holding each position for the full 2 seconds • Using momentum to swing up rather than controlled pulling motion in your double pause chin up • Not lowering to full hang position between reps, cutting the range of motion short
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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