Weighted Pull Up Hang Exercise - How To Video & Tips
Try this exercise
Lats
Pull-up Bar
Intermediate
Pull
Biceps, Middle Back
The single pause pull up builds serious lat strength and control. Adding a pause makes your muscles work harder and fixes weak spots in your pull up.
1. Hang from the pull-up bar with hands shoulder-width apart, palms facing away 2. Pull yourself up until your chin reaches the bar, squeezing your lats 3. Hold this top position for 2-3 seconds - this is your single pause pull up pause 4. Lower yourself down slowly with control, taking 3-4 seconds 5. Return to full hang position and repeat the single pause pull up movement
• Keep your shoulders pulled down and back throughout the entire single pause pull up • Don't swing or use momentum - control the movement completely • Squeeze your lats hard during the pause at the top • Keep your core tight to prevent your legs from swinging around
• Rushing through the pause - hold it for the full 2-3 seconds in your single pause pull up • Using momentum or kipping instead of pure strength • Not going to full hang at the bottom, cutting the single pause pull up range 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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