Weighted pull-up

The weighted pull-up is a more advanced variation of the pull-up exercise in which the lifter adds extra weight to their body. Options for adding weight include a dip belt, weighted vest, chains, a dumbbell placed between the feet or legs, or looping a kettlebell over the foot. Like other pull-up variations, the weighted pull-up builds strength and muscle in the upper back, biceps, and core.

Benefits

  1. Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
  2. Allows you to train pull-ups in lower strength-focused rep ranges (e.g., sets of 3-5 reps) if you can do many bodyweight reps
  3. Can help boost your overall pull-up numbers
  4. Heavy, low-rep sets activate different types of muscle fibers, potentially leading to muscle and strength gains
9.5
Average

Weighted pull-up Images

Weighted pull-up image
Weighted pull-up image

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