- Target Muscle Group
- Exercise TypeStrength
- Equipment RequiredChains
- Force TypeIsometric
- Experience LevelBeginner
- Secondary Muscles
Abs, Biceps, Shoulders, Upper Back
Target Muscle Group
Weighted Pull Up Hang Overview
The weighted pull up hang is a great way to strengthen the muscles needed to perform pull ups and weighted pull ups.
The weighted pull up hang utilizes an isometric hold on the muscles and is a great method to keep constant tension on the lats, biceps, core, and shoulders.
Weighted Pull Up Hang Instructions
- Load a weight belt with the desired weight and loop it around your waist.
- Using a pronated grip, grasp the pull up bar with a slightly wider than shoulder width grip.
- Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and maintain an active shoulder position.
- Hold for the assigned time frame and repeat for as many repetitions as desired.
Weighted Pull Up Hang Tips
- To decrease bicep involvement, use a false (thumbless grip).
- Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine.
- If the bar is high enough, keep the legs straight and in front of the body in a hollow body position.
- Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs.