Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Dumbbells
Beginner
Pull
Middle Back, Biceps, Forearm
The dumbbell row builds a strong, wide back while fixing your posture. It targets your lats and helps you pull heavier in other lifts.
1. Stand with feet hip-width apart, holding a dumbbell in each hand with arms hanging straight down. 2. Hinge at your hips and lean forward about 45 degrees, keeping your chest up and back straight during the dumbbell row setup. 3. Pull the dumbbells up to your ribs by driving your elbows back behind your body, squeezing your shoulder blades together. 4. Hold the top position for one second, feeling your back muscles contract during the dumbbell row movement. 5. Lower the weights slowly back to the starting position with control, maintaining the forward lean throughout.
• Keep your core tight throughout the entire dumbbell row to protect your lower back from injury. • Pull your elbows straight back, not out to the sides, to get the best muscle activation during dumbbell rows. • Squeeze your shoulder blades together at the top of each rep to maximize back muscle engagement. • Don't let your shoulders roll forward - keep your chest proud and upper back strong throughout the movement.
• Using too much weight and swinging your body to lift the dumbbells instead of using your back muscles during dumbbell rows. • Pulling the weights too high toward your chest instead of your ribs, which reduces the effectiveness of the dumbbell row. • Letting your back round or your shoulders roll forward, which puts stress on your spine and reduces 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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