Weighted Pull Up

Description

The weighted pull-up is a vertical pulling exercise where you add external load to the standard pull-up via a dip belt with a chain or a weighted vest. Once you can perform multiple sets of strict bodyweight pull-ups, adding weight is the most effective way to keep building back size and strength. Many strong lifters can add 50 to 100+ pounds to their bodyweight pull-up.

Muscle Group

Back, Latissimus Dorsi

Equipment Required

Weights

Weighted Pull Up Instructions

Attach a weight plate to a dip belt and clip the belt around your waist with the chain hanging in front. Alternatively, wear a weighted vest.
Reach up and grip a sturdy pull-up bar with an overhand grip, hands slightly wider than shoulder-width. Wrap your thumbs around the bar.
Hang with arms fully extended, feet off the floor. Cross your ankles behind you so the weight stays steady.
Pull your shoulder blades down and back to set the start position. Brace your core hard.
Pull your body up by driving your elbows down and out toward your hips. Lead with your chest, not your chin.
Continue until your chin clears the bar or your chest touches the bar. Pause briefly at the top.
Lower yourself slowly under control to a full hang with arms completely straight. The weighted descent builds strength.
Add weight in small increments (5 to 10 lbs) as you get stronger. Aim for 3 to 6 reps per set with weight.