Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Pull-up bar
Advanced
Pull
Biceps, Middle Back, Forearm
The one arm chin up builds extreme upper body strength and grip power. It's one of the hardest bodyweight moves that shows true pulling dominance.
1. Hang from a pull-up bar with one arm, keeping your body straight and core tight. 2. Start the one arm chin up by pulling your shoulder blade down and back to engage your lats. 3. Pull yourself up slowly, leading with your chest and keeping your elbow close to your body. 4. Continue pulling until your chin clears the bar, squeezing your lat at the top. 5. Lower yourself down slowly with control to complete the one arm chin up movement.
• Keep your non-working arm relaxed at your side during the one arm chin up • Pull with your lat, not just your bicep - think about driving your elbow down • Keep your body straight and avoid swinging or kipping motions • Practice the one arm chin up negative first to build strength
• Swinging or using momentum instead of pure strength during the one arm chin up • Pulling only with the bicep instead of engaging the lat muscles properly • Attempting the one arm chin up before mastering weighted regular chin-ups first
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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