Weighted Pull Ups

Also called weighted pull-up.

Works

Lats, plus biceps and upper back

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.

1. You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.
2. Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing yourshoulder blades back and down as you reach the top contracted position.
3. After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.

Cues

• Belt or vest, hang still before you pull.
• Chin over, chest up.
• Slow down.

Common mistakes

• Adding weight before 10 clean bodyweight reps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.