13 Oct 2014

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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