Pull-Up (Weighted)

Overview

The upper-body squat. A bodyweight vertical pull that builds lat width, thickness, and pulling strength. Weighted with a dip belt for progressive overload.

Muscles Trained

Step-by-Step Instructions

1. 1

   Grip the bar wider than shoulder-width, palms facing away.

2. 2

   Hang fully, then initiate by depressing the shoulder blades.

3. 3

   Pull until chin is over the bar.

4. 4

   Lower fully — complete ROM is essential.

Benefits

• ✓

  Best lat width exercise

• ✓

  Builds back thickness and bicep strength

• ✓

  Functional pulling strength

Form Tips

• →

  Full hang at the bottom — stretch the lats

• →

  Wide grip targets the outer lats; shoulder-width targets more mid-back