Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Pull-up bar
Intermediate
Pull
Biceps, Middle Back
The single pause chin up builds serious lat strength and grip power. The pause forces your muscles to work harder and breaks through plateaus.
1. Hang from a pull-up bar with palms facing you, hands shoulder-width apart 2. Pull yourself up until your chin clears the bar, engaging your lats and biceps 3. Hold this top position for 2-3 seconds - this is what makes the single pause chin up special 4. Lower yourself down slowly and controlled to the starting hang position 5. Reset your grip and repeat the single pause chin up for your target reps
• Keep your core tight throughout the entire single pause chin up movement • Focus on pulling with your lats, not just your arms • Hold the pause at the top for at least 2 seconds during each single pause chin up rep • Don't swing or use momentum - control every inch of the movement
• Rushing through the pause - the hold at the top is what makes this single pause chin up effective • Using momentum or swinging to get up instead of pure strength • Not lowering down slowly during the single pause chin up - you miss half the muscle building
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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