Weighted Pull-Up

Set-up

• Attach the weight with a dip belt, or hold a dumbbell between your feet.
• Hang from the bar with an overhand grip slightly wider than shoulder width.

How to do it

1. Pull your chest towards the bar by driving your elbows down.
2. Continue until your chin is over the bar.
3. Lower yourself under control to straight arms.

Coaching cues

• Keep the weight still: no swinging.
• Use the same full range as unweighted reps.

Common mistakes

• Adding so much weight that the range of movement shortens.
• Dropping quickly into the bottom.

Safety

• Only add weight once you can do strict bodyweight pull-ups for all the prescribed reps.