Weighted Pull-Ups
Attach extra load with a dip belt, weight plate held between the feet, or a loaded vest, then take an overhand grip on the bar slightly wider than shoulder width. Hang fully, then pull your chest toward the bar by driving your elbows down and squeezing your lats. Pause briefly with your chin over the bar, then lower under control to a full hang. Keep your core tight and avoid kipping so the added weight builds maximal pulling strength.
BACK · PULL
How it is executed
- Attach extra load with a dip belt, weight plate held between the feet, or a loaded vest, then take an overhand grip on the bar slightly wider than shoulder width.
- Hang fully, then pull your chest toward the bar by driving your elbows down and squeezing your lats.
- Pause briefly with your chin over the bar, then lower under control to a full hang.
- Keep your core tight and avoid kipping so the added weight builds maximal pulling strength.
- Muscles worked
- Back
- Primary muscle
- Lats
- Equipment
- Pull-up bar
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- StrengthHypertrophy
Routines that program it
Put it to work in Kaizer
Glossary and calculators
Training tempoTempo is the prescribed speed of each phase of a rep, written as four numbers: eccentric, pause at the bottom, concentric and pause at the top.Maximum recoverable volume (MRV)Maximum recoverable volume is the largest number of weekly sets a client still recovers from before the next session for that muscle.Heart rate zone calculatorWhat your heart rate zones are
