Weighted pull-up

• Weighted pull-ups are an effective way to increase strength, muscle mass, and overall performance.
• It is a great choice for athletes, bodybuilders, and fitness enthusiasts as it allows you to add extra weight to your body.
• This exercise helps build strength and muscle in the lats (latissimus dorsi), biceps, upper back, core, and grip.
• It can be used to train pull-ups in lower strength-focused rep ranges (e.g., sets of 3-5 reps).
• Heavy, low-rep sets activate different types of muscle fibers, leading to potential muscle and strength gains.
• Doing weighted pull-ups also helps to improve your body control and balance, especially when using a kettlebell over your foot.

1. Attach a weight to a dip belt and secure it around your waist.
2. 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.
3. 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.
4. 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.
5. 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.

1. Attach a weight to a dip belt and secure it around your waist.
2. 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.
3. 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.
4. 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.
5. 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.

The weighted pull-up is an advanced version of the pull-up exercise that allows you to add extra weight to your body. There are several ways you can do this, such as using a dip belt, weighted vest, chains, a dumbbell placed between your feet or legs, or looping a kettlebell over your foot. Doing weighted pull-ups will help you build strength and muscle in your upper back, biceps, and core. It is a great way to take your pull-up routine to the next level and challenge your body.

Weighted pull-ups are a popular choice

1. Warm up properly before attempting weighted pull-ups to prevent injury and prepare your muscles for the exercise.
2. Ensure that the weight you attach to your body is secure and won’t come loose during the exercise.
3. Maintain proper form throughout the exercise by keeping your back slightly curved and your chest out.
4. Engage your shoulder blades by squeezing them back and down as you pull your torso up.
5. Exhale as you pull your torso up and inhale as you lower yourself back down.
6. Start with a weight that you can handle comfortably and gradually increase the weight as you get stronger.
7. Listen to your body and don’t push yourself too hard. If you experience pain or discomfort, stop the exercise and seek medical advice if necessary.
8. Focus on quality over quantity. It’s better to perform fewer reps with proper form than to rush through the exercise with poor form.
9. Include rest days in your workout routine to allow your muscles to recover and prevent overtraining.
10. If you’re new to weighted pull-ups, consider seeking guidance from a qualified trainer to ensure proper technique and minimize the risk of injury.