Weighted Pull-up
Muscle Groups: Lats, Traps
Weighted Pull-up focuses on Lats, Traps, with Biceps, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Pull-up with proper form and technique.
- 1
Start by hanging from a pull-up bar with a weight belt on and your palms facing away. Keep your shoulders down and core tight.
- 2
Pull your body up by squeezing your shoulder blades together while bending your elbows. Aim to bring your chin above the bar.
- 3
Lower yourself back down slowly to the starting position while maintaining control.
Tips for Success
These tips will help you perform Weighted Pull-up safely and effectively while maintaining proper form.
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Avoid swinging your body or using momentum; keep movements slow and controlled.
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Ensure your grip is secure to prevent slipping; use chalk if needed for better grip.
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Warm up your shoulders and wrists before starting to prevent injury.
Secondary Muscles
While Weighted Pull-up primarily targets Lats, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Biceps, Forearm, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Pull-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Pull-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
