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CASS Fitness Exercise of the day: Weighted Pull-Ups by Matt Bible

Eddie weighted pull-up

Today we are going to show you one of my favorite exercises. If you want something to blast your latissimus dorsi, look no further than weighted pull-ups. Weighted pull-ups are ideal when doing 15-20 regular pull-ups becomes easier and easier. This exercise is fun, yet very challenging. Not a whole lot of people can do a regular pull-up with proper form, let alone a weighted pull-up.

Not only are you working your upper back, but your biceps get a great workout (especially if you do the Chin-Up grip), as well as your forearms, shoulders, and core. You just need some plates (less weight than you would use for the weighted dip), some motivation, all of your strength, and a weight lifting dip belt.
Here is a sample routine of Weighted Pull-Ups in a superset with Weighted Dips I had my client, Eddie (pictured above) do for a park workout. The only break taken was adding weight for the dips and taking weight away for the pull-ups.

Weighted Pull-Ups:
1st set – 15 reps/0 lbs (Warm-Up)
2nd set – 10 reps/15 lbs
3rd set – 8 reps/25 lbs
4th set – 6 reps/35 lbs
5th set – 6 reps/45 lbs

Weighted Dips:
1st set – 20 reps/0 lbs (Warm-Up)
2nd set – 15 reps/25 lbs
3rd set – 10 reps/45 lbs
4th set – 6 reps/55 lbs
5th set – 7 reps/55 lbs

Adjust the weight for your capabilities. Have fun and enjoy your increase in strength! Check out my demo below!

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Matt Bible
Co-Owner at CASS Fitness
Matt Bible is the Co-Owner and an Executive Personal Trainer with CASS Fitness. He specializes in helping his clients lose weight, gain strength, and help prevent lower back issues. He lives in Gaithersburg, MD. He also enjoys strength training, outdoor activities, traveling, and music.
October 13, 2014 | Abs and Core, Body Building, Exercise of the Day, Strength Training | 0

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