Weighted Pull Ups
The Weighted Pull Ups primarily targets your Lats, with support from Biceps, Middle Back. It is best suited to intermediate lifters.
Intermediate level · Equipment: Other · Compound · Pull
Primary muscles: Lats Secondary muscles: Biceps, Middle Back
How to perform Weighted Pull Ups
- Step 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.
- Step 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.
- Step 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.
- Step 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.
Sample sets & reps for Weighted Pull Ups
- Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
- Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
- Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.
Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.
Related Lats exercises
- Bent-Arm Barbell Pullover — barbell
- Cable Incline Pushdown — cable
- Catch and Overhead Throw — ball
- Chair Lower Back Stretch — stretch
- Chin-Up — bodyweight
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