Hominin · exercise
Weighted Pull Ups
Weighted Pull Ups is a intermediate strength exercise. It works the lats, with help from the biceps and middle back.
intermediateotherpull movementcompoundstrength
- Main muscles
- lats
- Also works
- biceps, middle back
How to do it
- 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 yourshoulder 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.
Watch a form tutorial on YouTube · Search Hominin for it
Similar exercises
- Band Assisted Pull-Up · other, beginner
- Gironda Sternum Chins · other, intermediate
- Kipping Muscle Up · other, intermediate
- London Bridges · other, intermediate
- Muscle Up · other, intermediate
- Rocky Pull-Ups/Pulldowns · other, intermediate
- Rope Climb · other, intermediate
- Side To Side Chins · other, intermediate
General information, not medical advice: start light, learn the movement before adding weight, and ask a qualified coach or doctor if you are injured or unsure. Exercise data from the Free Exercise DB (public domain).