How to do a Weighted Pull up Exercise

The pull up is a classic upper body exercise. Sprinters, gymnasts, rock climbers and swimmers all use the pull up to build muscle and develop stronger arms. Once you can do a bodyweight pull up with no trouble, it's time to add some weight to the equation. Weighted pull ups are an advanced version of the original exercise that allow you to customize your workout to your strength level.

Things You'll Need

• Weight belt
• Free weights

Instructions

1. Fasten a weight belt around your waist. These come in many varieties, so make sure the one you use allows you to attach dumbbells or weight plates to it.

2. Hook a dumbbell or weightlifting plate to your belt. If you're new to weighted pull ups, add somewhere between 5 to 10 pounds. If you're an advanced athlete, go for 20 or more.

3. Grasp the bar using your preferred grip.

4. Bend your knees so your feet aren't touching the ground. Allow your elbows to straighten out so you're in a fully-extended hanging position.

5. Pull yourself up until your chin clears the bar.

6. Lower yourself slowly back into your starting position. Remember not to rest your feet against the ground during any phase of the weighted pull up.

7. Finish up your set with the desired number of reps. Give your muscles a few minutes to rest, then repeat the exercises.

Tips & Warnings

• Perform weighted pull ups with both overhand and underhand grips to get a balanced workout.

• Widen your grip to work the muscles of your upper back.