Weighted Pull Up
Description
This exercise involves performing a pull up while holding additional weight, typically using a weight belt or weighted vest. It is a challenging upper body exercise that targets the back, shoulders, and arms.
Muscle Group
Equipment Required
Weighted Pull Up Instructions
- Attach a weight to a weight belt or hold a dumbbell between your feet.
- Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
- Engage your shoulder blades and pull yourself up towards the bar until your chin is above the bar.
- Lower yourself back down to the starting position with control.
- Repeat for the desired number of repetitions.
Weighted Pull Up Form & Visual
Weighted Pull Up Benefits
- Increases upper body strength and muscle mass
- Targets multiple muscle groups including the back, biceps, and shoulders
- Improves grip strength and forearm muscles
- Can be modified for different fitness levels by adjusting weight or using assistance bands
- Helps with overall body control and stability
Weighted Pull Up Muscles Worked
- Latissimus dorsi
- Trapezius
- Rhomboids
- Biceps brachii
- Brachialis
- Brachioradialis
- Forearm muscles
Weighted Pull Up Variations & Alternatives
- Assisted Pull Up
- Chin Up
- Neutral Grip Pull Up
- Commando Pull Up
- Wide Grip Pull Up
- Close Grip Pull Up
- Behind the Neck Pull Up
- One Arm Pull Up
- Explosive Pull Up
- Isometric Pull Up