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Speed for this exercise

Active Hang

Traps Tier C for Traps Bodyweight Isolation Static
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3sets
20stime
60srest
~3.7kcal/min

How to do it

Muscles worked

Secondary
LatsForearms

Secondary muscles help but are not the main target

See the full tier list · Traps

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inNeck / upper traps

Grip working and a stretch through the lats and shoulders.

Key cue (the coach says it during the set)“Hang long, shoulders slightly engaged, breathe.”

Tempo · Hold steady

Choosing the load: Hold only while the form stays clean; stop when the hips sag or you shake out of control.

Feel it somewhere else? Fix it like this

  • Feel it in ShouldersShoulder discomfort. Engage the shoulders (active hang) instead of hanging loose, and shorten the hold.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • This is the starting position of every strict pull-up, so own it before adding reps.
  • Think about tucking your shoulder blades into your back pockets.

Common mistakes

  • Bending the elbows to lift the body instead of using the shoulder blades.
  • Arching the lower back to fake the movement.

Breathing

Breathe steadily into your belly during the hold.

Equipment needed

Bodyweight
You have it Pull-up Bar
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

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