Lats
Pull-up bar, Weight belt or dumbbell
Advanced
Static
Biceps, Forearm
The weighted pull up hang builds grip strength and time under tension. It makes your lats stronger and helps you hold heavier weights longer.
1. Put on a weight belt or hold a dumbbell between your feet 2. Grab the pull-up bar with an overhand grip, hands shoulder-width apart 3. Hang from the bar with arms fully extended, keeping your weighted pull up hang position steady 4. Keep your shoulders pulled down and back, core tight throughout the weighted pull up hang 5. Hold for your target time, then lower down slowly and controlled
• Keep your shoulders down and engaged, don't let them roll forward during the weighted pull up hang • Squeeze the bar tight with your whole hand, not just your fingertips • Keep your core tight to prevent swinging back and forth • Start with light weight and build up slowly in your weighted pull up hang training
• Adding too much weight too fast, which breaks form and can cause injury during weighted pull up hang • Letting shoulders roll forward and up, which puts stress on the wrong muscles • Swinging or using momentum instead of holding a steady weighted pull 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 🏆
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