Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredChains
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelBeginner
  • Secondary Muscles
    Abs, Biceps, Shoulders, Upper Back
Target Muscle Group


Lats Muscle Anatomy Diagram

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

  1. Load a weight belt with the desired weight and loop it around your waist.
  2. Using a pronated grip, grasp the pull up bar with a slightly wider than shoulder width grip.
  3. Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and maintain an active shoulder position.
  4. Hold for the assigned time frame and repeat for as many repetitions as desired.

Weighted Pull Up Hang Tips

  1. To decrease bicep involvement, use a false (thumbless grip).
  2. Try to keep a neutral head position (looking straight ahead or slightly up) as hyperextending the neck can lead to compensations throughout the spine.
  3. If the bar is high enough, keep the legs straight and in front of the body in a hollow body position.
  4. Avoid falling into overextension of the lumbar spine by squeezing your glutes and bracing your abs.