Lats
Pull-up bar
Intermediate
Pull
Biceps, Middle Back, Forearm
The triple pause chin up exercise builds serious lat strength and muscle control. The three pauses force your muscles to work harder than regular chin ups.
1. Hang from a pull-up bar with palms facing you, hands shoulder-width apart 2. Pull yourself up one-third of the way and pause for 2-3 seconds 3. Continue pulling to two-thirds height and pause again for 2-3 seconds 4. Pull your chin over the bar and pause for the final 2-3 seconds 5. Lower down slowly with control, reversing the triple pause chin up pattern
• Keep your shoulders down and back during the entire triple pause chin up movement • Squeeze your lats at each pause point to build maximum muscle tension • Don't swing or use momentum - control every inch of the movement • Keep your core tight throughout each triple pause chin up rep
• Rushing through the pauses instead of holding each position for the full 2-3 seconds • Using momentum to swing up rather than pure muscle strength during triple pause chin up • Letting shoulders roll forward or hunching during the pauses
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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