Weighted Pull-Up

a.k.a. Pull-Up, Pullup

Differentiation: Mechanics

This variation of a pull-up is unique. Here is how: you hang a weight plate from your hips using a dip belt with a chain. The added weight drastically increases the resistance applied to your lat muscles. Since the plate is able to swing as you proceed through the movement, | you must engage your core to maintain balance. Using your core increases the overall strength of your core.

Starting Position

To get into starting position, do this...

1) Obtain a dip belt.

2) Locate a pull-up bar.

3) Wrap the dip belt around your waist.

4) Add the plate to the dip belt and allow the plate to hang between your legs.

5) Stand under the pull-up bar that's about an arm's length above your head.

6) Jump up and grab the pull-up bar.

7) Grasp the pull-up bar with your hands shoulder width - with palms forward.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) With chest thrust forward and your knees bent, exhale as you lift your torso upward...

3) ...until your head is slightly above your hands.

4) Hold this position for a count of one second while you squeeze your shoulder blades.

5) Then, inhale as you slowly lower your body - until your arms are again straight.

6) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Only your arms should move.

Your torso should not swing when pulling up.

Keep your elbows close to the sides of your body and do not allow them to bow outward.

Gear Advice

To perform this exercise, you will need a dip belt - onto which you will add weight plates. Few gyms offer these, so we have listed a link below to the Grizzly brand Polypro Dip Belt - which you can order from Amazon dot com. You take this with you to the gym. For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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