Weighted Pull-Ups / Lat Pulldown

How to Perform

1. Grip the bar with hands wider than shoulder-width, palms facing away
2. Hang with arms fully extended and shoulder blades relaxed upward
3. Initiate the pull by depressing and retracting your shoulder blades
4. Pull yourself up until your chin clears the bar
5. Lower with control to full extension — no dropping

Tips

• Initiate every rep by pulling your shoulder blades down and back before bending your arms — this engages the lats instead of just your biceps
• Can’t do pull-ups? Lat pulldowns, band-assisted pull-ups, or negative-only pull-ups (jump up, lower slowly) all build towards them
• Use a 1 second pull and 2-3 second descent — controlled negatives build pulling strength faster than kipping
• Beginners often do half reps — go all the way down to a dead hang and all the way up until your chin clears the bar
• Focus on pulling your elbows down to your hips rather than pulling with your hands — this is the key to feeling your lats work