Weighted Pull Up

1. Secure a weight plate to a weight belt, a dumbbell between your feet, or wear a weighted vest to add the appropriate resistance for your training level.
2. Position yourself directly under a pull-up bar and grasp it with both hands using an overhand grip (palms facing away) slightly wider than shoulder-width apart.
3. Hang with your arms fully extended, shoulders engaged (pulled down and back), and core braced while keeping your legs straight or slightly bent at the knee.
4. Take a deep breath in, then begin the movement by pulling your shoulder blades down and back while exhaling.
5. Pull your body upward by driving your elbows down and back, keeping your chest up and maintaining tension throughout your back muscles.
6. Continue pulling until your chin clears the bar, focusing on squeezing your lats and keeping your shoulders away from your ears.
7. Pause briefly at the top position, maintaining tension in your upper back and ensuring the added weight remains stable.
8. Lower yourself with control by extending your arms, inhaling during the descent, until you return to the starting position with arms fully extended.

Important information

• Start with lighter weights and perfect your standard pull-up form before progressing to weighted variations to prevent injury.
• Keep your core engaged throughout the entire movement to prevent swinging and maintain stability with the added weight.
• If using a dumbbell between your feet, cross your ankles to create a secure grip on the weight to prevent it from falling.
• Avoid excessive arching in your back or using momentum to complete the movement; quality repetitions are more beneficial than quantity.