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Back Exercises

Weighted Pullup

The weighted pullup is a progression from a standard pullup that increases strength in the back, biceps, and forearms.

Instructions

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    Securely fasten a dip belt around your waist, allowing a weight plate to hang between your legs. Grab the pullup bar with your hands shoulder-width apart. Fully extend your arms, and raise your knees to 90°.
  2. Weighted Pullup
    Pull yourself up until your chest reaches the bar. Be sure to actively contract the back by pulling through your elbows. Lower your body until the shoulders and arms are fully extended.

Trainer’s Tips

  • Do not stop short of the bottom position. Come to a dead hang at the bottom.
  • Do not stop short of the top position. Finish the rep by pulling your chest to the bar.
  • Do not pull through your wrists. Drive your elbows behind you.

Advanced variations

Routines with this exercise

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