The weighted pull-up is a more advanced variation of the pull-up exercise in which the lifter adds extra weight to their body. Options for adding weight include a dip belt, weighted vest, chains, a dumbbell placed between the feet or legs, or looping a kettlebell over the foot. Like other pull-up variations, the weighted pull-up builds strength and muscle in the upper back, biceps, and core.
Benefits
- Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
- Allows you to train pull-ups in lower strength-focused rep ranges (e.g., sets of 3-5 reps) if you can do many bodyweight reps
- Can help boost your overall pull-up numbers
- Heavy, low-rep sets activate different types of muscle fibers, potentially leading to muscle and strength gains
- Type: Strength
- Main Muscle Worked: Lats
- Equipment: Other
- Level: Intermediate
Latissimus Dorsi
Directions:
- 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.
- 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.
- Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing your shoulder blades back and down as you reach the top contracted position.
- 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.
Weighted pull-up Images
How can I help you? 
Log into messenger