Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Pull-up bar
Advanced
Pull
Biceps, Middle Back
The double pause pull up builds crazy lat strength and muscle control. You pause twice during each rep, which makes your muscles work harder and grow faster.
1. Hang from a pull-up bar with hands slightly wider than shoulder-width apart 2. Pull yourself up halfway and pause for 2-3 seconds - this is your first pause in the double pause pull up 3. Continue pulling up until your chin clears the bar, then pause again for 2-3 seconds 4. Lower yourself back down to the halfway point and pause for 2-3 seconds during your double pause pull up descent 5. Complete the movement by lowering yourself all the way down to the starting hanging position
• Keep your core tight throughout the entire double pause pull up to prevent swinging • Focus on controlled movements - the pauses are what make this exercise so effective • Pull your shoulder blades down and back before you start pulling up • Don't rush the double pause pull up - the longer pauses create more muscle tension
• Rushing through the pauses instead of holding them for the full 2-3 seconds • Using momentum or swinging your body to complete the double pause pull up movement • Not going through the full range of motion from dead hang to chin over bar
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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