Weighted Pull Ups
The weighted pull ups is a back exercise that targets the lats with other. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the weighted pull ups
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.
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.
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.
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.
Want this in a plan?
Build a weekly routine around the weighted pull ups and the rest of your back work, matched to your goal and the equipment you have.
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Related back exercises
Browse all back exercises, read our best dumbbell back exercises guide, or return to the exercise library.
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Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
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