Weighted Pull Up
EquipmentPull-Up Bar
TypeCompound
DifficultyIntermediate
Primary:Upper Back
Secondary:Biceps, Traps
Tertiary:Forearms, Rear Delts
Stabilizer:Core, Front Delts, Side Delts
📋 How to Perform
- Load a weight belt with the desired weight and loop it around your waist.
- Using a pronated grip, grasp the pull up bar with a slightly wider than shoulder width grip.
- Take a deep breath, squeeze your glutes and brace your abs. Depress the shoulder blades and then drive the elbows straight down to the floor while activating the lats.
- Pull your chin towards the bar until the lats are fully contracted, then slowly lower yourself back to the start position and repeat for the assigned number of repetitions.
⚠️ Common Mistakes to Avoid
- Letting the plate swing on the belt, which pulls the body into a kip and turns reps into momentum.
- Adding load before owning strict bodyweight reps, which shrinks every pull to a partial.
- Dropping fast into the bottom, which jolts the shoulders under the added load at their most stretched point.
