Vektet Pull-Up

Today we will carry out the Weighted Pull-Up , a powerful exercise that strengthens the back , biceps and shoulders . This variation of the pull-up further challenges the muscles by adding extra resistance, which increases both strength and muscle mass.

Correct technique and execution

How to perform the Weighted Pull-Up with the correct technique:

  1. Attach a weight to your body using a weight belt or hold a dumbbell between your feet.
  2. Grip the pull-up bar with an overhand grip, slightly wider than shoulder width.
  3. Engage your core, pull yourself up until your chin is over the bar.
  4. Lower the body back down in a controlled manner.

Avoid using torque to assist the ascent. Keep the movement controlled and focused.

Common mistakes

Here are some common mistakes to avoid during Weighted Pull-Ups:

  • Use of torque: Avoid swinging the body to get up. Keep the movement strictly controlled.
  • Partial movement: Make sure to lower your body completely before starting the next repetition.
  • Too heavy weight: Do not use too much weight if it goes out of shape. Start with a moderate load and gradually increase as you get stronger.

Modifications and variations

Depending on your strength level, you can try the following modifications:

  • Neutral grip: Change your grip to a parallel grip (palms facing each other) to vary the pull.
  • Explosive pull-ups: Perform the exercise with explosive force to train speed and strength.
  • Assisted Weighted Pull-Up: Use a band or assistive machine to assist with weight while building strength.

Repetitions and sets

Aim for 4-6 repetitions with weight for maximum strength, and perform 3-5 sets with 2-3 minutes of rest between sets for full recovery.

Breathing technique

Follow these breathing techniques to maintain stability:

  • Exhale as you pull your body up towards the bar.
  • Breathe in as you lower yourself down in a controlled manner.
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