Weighted Pull Up

Description

How to Do Weighted Pull Up

1. 1
   Setup

   Attach the desired weight to a dip belt worn around your waist, or securely hold a dumbbell between your feet.

2. 2
   Setup

   Grasp the pull-up bar with an overhand grip, slightly wider than shoulder-width, ensuring a full dead hang with arms fully extended.

3. 3

   Initiate the pull by engaging your lats and pulling your chest towards the bar, driving your elbows down and back while exhaling.

4. 4

   Continue pulling until your chin clears the bar, maintaining a tight core and avoiding any excessive swinging or kipping.

5. 5

   Slowly lower your body back to the starting dead hang position with control, fully extending your arms and inhaling as you descend.

Tips

• Focus on lat engagement by imagining you're pulling your elbows towards your hips, rather than just pulling with your biceps.
• Control the eccentric (lowering) phase for 2-3 seconds to maximize muscle growth and improve overall strength in the movement.
• Maintain a hollow body position throughout the movement by bracing your core and slightly tucking your pelvis to prevent arching your lower back.
• If struggling with a full range of motion, consider reducing the weight or using resistance bands to ensure proper form before adding more load.

Common Mistakes

• ×Swinging the body excessively to generate momentum reduces the tension on the target muscles; instead, maintain a controlled, strict movement by engaging your core.
• ×Not achieving a full dead hang at the bottom limits the range of motion and muscle activation; ensure full arm extension and shoulder stretch before initiating the next rep.
• ×Failing to pull the chin above the bar indicates an incomplete repetition; focus on driving your chest towards the bar to ensure proper depth and full muscle contraction.