How to Do the Weighted Pull Ups
💪 Lats, Biceps, Middle Back🏋️ Other📊 Intermediate🏷️ Strength
How to perform it
- 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.
Muscles worked
The Weighted Pull Ups primarily targets your Lats, with support from your Biceps, Middle Back. You'll need other.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Weighted Pull Ups slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.