Weighted Pull Ups
The Weighted Pull Ups is a intermediate none (bodyweight) exercise that works the Lats. Follow the steps below.
Target musclesLats
EquipmentNone (Bodyweight)
LevelIntermediate
How to do the Weighted Pull Ups
- 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.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.