Weighted Pull-Up

Pull-ups performed with added weight using a dip belt or weight vest to increase resistance and build upper body pulling strength.

Instructions

1. Attach a weight to a dip belt and secure it around your waist, ensuring it sits comfortably and won’t slip during the movement.
2. Grip the pull-up bar with palms facing forward (pronated grip), hands spaced approximately shoulder-width apart.
3. Hang from the bar with arms fully extended, shoulders engaged and scapula depressed.
4. Bring your torso back slightly (about 30 degrees) while creating a curvature in your lower back and sticking your chest out.
5. Exhale and pull your torso upward, driving your elbows down and back until your head rises above the bar.
6. Concentrate on squeezing your shoulder blades together at the top of the movement.
7. Inhale and slowly lower yourself with control until your arms are fully extended and lats are stretched.
8. Repeat for the prescribed number of repetitions.

Tips

• Start with light weight until you can perform 6-8 strict repetitions.
• Keep your core tight and avoid excessive kipping or swinging during the movement.
• Lower yourself in a controlled 2-3 second descent to maximize muscle engagement.
• Focus on pulling with your lats and back muscles, not just your biceps.
• Have a partner assist with removing the weight belt after your set.
• Use a dip belt for balanced weight distribution around your waist.