Back / Intermediate / Compound (multi-joint)

Weighted Pull Ups

A bar exercise for the lats, with the biceps and upper back assisting.

At a glance

Primary

Lats

Secondary

Biceps, Upper back (rhomboids, mid/lower traps)

Equipment

Pull-up bar, Weight plate

Movement pattern

Vertical pull, Elbow flexion (curl)

Level

Intermediate

Type

Back, Compound (multi-joint)

How to do it

1. 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.
2. 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.
3. 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.
4. 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.

Common mistakes

• ✗ Dropping into a dead hang with loose shoulders.

  Why it hurts: The body weight yanks on the shoulder capsule and the elbows at the bottom.

  ✓ Instead: Lower under control and keep light tension in the shoulders at the bottom.

• ✗ Kipping or reaching the chin with the neck.

  Why it hurts: Momentum loads the shoulder in end range, and craning the neck strains it.

  ✓ Instead: Do strict reps: start by pulling the shoulder blades down, then bring the chest toward the bar. Use a band for assistance.

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