How to Do Seated Weighted Pull-Ups for Strength

Pull-ups can be one of the most basic exercises in the gym, and can be difficult for beginners to master, and even more challenging to level up for professional exercisers. To give both groups a new challenge, it helps to sit down.

This pull-up variation comes from men’s health According to fitness director Ebenezer Samuel, CSCS can be a special exercise that helps beginners build a solid foundation of strength to complete their first standard reps, while also serving as a solid addition to experienced athletes starting out for the traditional The self-weight action increases the load.

For a quick refresher, pull-ups are performed with a supination (backhand) grip, while pull-ups are generally known for their pronation (overhand) grip. Often, when people want to elevate their pull-ups, the first adjustment is hand position — switching to a wider or narrower grip — or flipping the orientation for an inversion. However, this variation lowers the bar and puts you on the floor.

How to Do Seated Weighted Pull Ups

First, you’ll set it up on a smith machine or power rack, as you can easily move the level of the bar to reach it from the floor. You can adjust the bar to a height that challenges different areas of the pull-up.

Sit under the bar with your hips on the ground, extend your legs, and place a light dumbbell between your thighs. The added weight will force you to activate your core as you move your chin over the bar. Core activation is often overlooked when we do pull-ups, especially if you think the movement is targeting your biceps. You’ll give your arms a challenge to lift your own body weight — but if you’re doing this correctly, your core should be in a hanging plank position.

Reach out to grab the bar, using the supination grip. Pull yourself up, try to hold for a moment at the top, and then lower all the way down so your hips are back on the ground. You will feel your back muscles working with your core and biceps. Reset your body to the bottom position between reps.

Because this is a challenging move for beginners, keep your reps moderate while trying to increase the load. Anywhere from three sets of six to eight reps should be enough to get some serious pull-up gains.

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