Lats
Pull-up bar, Weight plates or dumbbell
Intermediate
Pull
Biceps, Forearm
The weighted chin up hang exercise builds grip strength and helps you hold your bodyweight plus extra weight. It makes your lats and forearms stronger while training you to hang longer.
1. Put on a weight belt or hold a dumbbell between your legs while standing under the pull-up bar. 2. Grab the bar with palms facing you, hands shoulder-width apart, and lift your feet off the ground. 3. Keep your shoulders pulled down and back while hanging with the weighted chin up hang position. 4. Hold this weighted chin up hang for your target time, breathing steadily throughout the hold. 5. Lower yourself down slowly and remove the weight before letting go of the bar completely.
• Keep your shoulders active and pulled away from your ears during the weighted chin up hang • Breathe normally and avoid holding your breath while hanging • Start with light weight and build up slowly in the weighted chin up hang • Keep your core tight to prevent swinging back and forth
• Adding too much weight too fast in the weighted chin up hang, which kills your grip strength • Letting your shoulders roll forward and up toward your ears instead of staying active • Swinging or using momentum instead of holding a clean weighted chin up hang position
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 🏆
.png)
