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Lats

Weighted Pull Ups

Weighted Pull Ups (Start)Weighted Pull Ups (End)
LevelIntermediateEquipmentOtherMechanicCompoundForcePull

A pull-up with extra load from a belt or vest that increases the challenge for the lats.

Strength
Primary musclesLats
Secondary musclesBicepsMiddle Back

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 3.9 kcal/min

Estimate range 17–28 kcal (±25 %)

Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Fasten a plate to a dip belt, or squeeze a dumbbell between your feet.
  2. 2Take an overhand grip on the bar a bit wider than your shoulders and hang with arms straight.

How to perform

  1. 1Drag your elbows toward your ribs to pull your chest up to the bar.
  2. 2Keep the added weight still and avoid swinging.
  3. 3Continue until your chin clears the bar.
  4. 4Descend gradually to a full hang.

Alternatives

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Stretches for Lats

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