Weighted Pull Ups

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How to do it

Clip the plate or dumbbell to a dip belt and hang from the bar overhand, hands at shoulder width. Brace your abs and glutes: the hanging weight wants to swing you, and swinging under load ends in a shoulder tweak. Pull with the elbows driving to your sides until your chin clears the bar and lower under control to a full stretch. **Only add weight once you own eight or ten strict reps.** The classic mistake is shortening the range once you load it: half a pull-up with twenty kilos is worth less than a full one with none.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

Also works: Biceps

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