equipment

Pull-up Bar, Bodyweight

sets

3-4

reps

4-8

rest

2-3 min

1. Attach weight with a dip belt, or hold a dumbbell between your feet.
2. Grip the bar with palms facing away, slightly wider than shoulder width.
3. Hang with your arms fully extended.
4. Set your shoulders down away from your ears.
5. Brace your midsection so the added weight does not swing.

1. Pull your shoulder blades down to start the movement.
2. Drive your elbows down toward your ribs.
3. Continue until your chin clears the bar.
4. Lower under control until your arms are fully extended.
5. Reset your shoulder position before the next repetition.

Exhale as you pull up, inhale as you lower.

• Keep the added weight still — no swinging or kipping.
• Lead with your elbows, not your hands.
• Lower all the way to straight arms each repetition.
• Only add weight once you can do clean bodyweight sets of 8 or more.
• Step onto a box to start and finish, rather than jumping while loaded.

• Swinging to get through the sticking point.
• Cutting the bottom of the range short as the weight increases.
• Adding weight before bodyweight pull-ups are strong.
• Dropping off the bar while still loaded.
• Shrugging at the start of each pull.

From a full dead hang to chin above the bar. Reduce the added weight rather than shortening the range.