Weighted Pull Ups
- Primary musclesLats
- EquipmentOther, Dumbbell
- LevelIntermediate
- ForcePull
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Weighted Pull Ups".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
7 stepsPut on a dip belt and hang a plate from the chain in front of you, or hold a dumbbell between your feet.
Grip the bar overhand, slightly wider than shoulder width, and hang with your arms straight. Cross your legs and brace your core.
Pull your shoulders down away from your ears and draw your shoulder blades slightly together.
As you exhale, pull yourself up, driving your elbows down toward your torso until your chin is above the bar.
As you inhale, lower yourself under control until your arms are straight.
Pull up without swinging or kicking your legs. If the weight swings or the reps turn into jerks, reduce the weight. Stop the set if you feel pain in your shoulder or elbow.
In the weight field, enter only the added weight, excluding your body weight.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.