LiftSetsLiftSets / Exercises / Weighted Pull Ups
Weighted Pull Ups
Works the lats. Helped by the biceps, middle back.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
latsbicepsmiddle back
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 3-6 |
| Muscle size | 6-10 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | other |
|---|---|
| Level | intermediate |
What to think about
- Start from a dead hang.
- Drive the elbows down and back.
- Chest to the bar, control the lowering.
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.
Other exercises for the lats
- Band Assisted Pull-Up
- Bent-Arm Barbell Pullover
- Chin-Up
- Close-Grip Front Lat Pulldown
- Full Range-Of-Motion Lat Pulldown
- Leverage Iso Row
- Pullups
- Rope Straight-Arm Pulldown
Track it in LiftSets
Log weighted pull ups with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store