Weighted Pull Ups

How to Do Weighted Pull Ups

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.

Alternatives to Weighted Pull Ups

10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.

1. 1

   Rocky Pull-Ups/Pulldowns

   An intermediate compound strength exercise that works the upper back.

   intermediate Not specified
2. 2

   Wide-Grip Rear Pull-Up

   An intermediate compound strength exercise that works the upper back, needing no equipment.

   intermediate No Equipment
3. 3

   Incline Bench Pull

   A beginner isolation strength exercise that works the upper back, using a barbell.

   beginner Barbell
4. 4

   Alternating Kettlebell Row

   An intermediate isolation strength exercise that works the upper back, using a kettlebell.

   intermediate Kettlebell
5. 5

   Bent Over Two-Arm Long Bar Row

   An intermediate compound strength exercise that works the upper back, using a barbell.

   intermediate Barbell
6. 6

   Full Range-Of-Motion Lat Pulldown

   An intermediate compound strength exercise that works the upper back, using a cable machine.

   intermediate Cable Machine
7. 7

   Lying T-Bar Row

   An intermediate compound strength exercise that works the upper back, using a machine.

   intermediate Machines
8. 8

   One-Arm Kettlebell Row

   An intermediate compound strength exercise that works the upper back, using a kettlebell.

   intermediate Kettlebell
9. 9

   Reverse Grip Bent-Over Rows

   An intermediate compound strength exercise that works the upper back, using a barbell.

   intermediate Barbell
10. 10

    Seated One-arm Cable Pulley Rows

    An intermediate compound strength exercise that works the upper back, using a cable machine.

    intermediate Cable Machine