Weighted Pullup

Advanced

Owen Jones

17 Sep 2024

Weighted pullups intensify the activation of your back muscles and provide you with more defined back muscles.

Step 1
Secure the dip belt tightly around your waist so that the weight plate hangs between your legs. Hold the bar with your hands shoulder-width apart. Fully extend your arms and lift your knees to 90°.
Step 2
Pull yourself up until your chest touches the bar. Be sure to actively squeeze your back, pulling your elbows. Lower your body until your shoulders and arms are fully extended.

Weighted Pullup targets Back, Biceps, Forearms, Lats as seen below.

Don't stop before reaching the bottom position. Come to the dead hang at the bottom.
Don't stop before reaching the top position. Finish the repetition by bringing your chest to the bar.
Do not pull by the wrists. Pull your elbows back.

Intermediate

Advanced

Intermediate

Owen Jones

17 Sep 2024