Weighted close neutral-grip pull-up exercise
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Weighted close neutral-grip pull-up



Exercise details

  • Target muscle: Latissimus Dorsi
  • Synergists: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Lower Pectoralis Major, Pectoralis Minor
  • Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
  • Mechanics: Compound
  • Force: Pull

Starting position

  1. Wrap a loaded dip belt around your waist securely. The weight plate should be hanging between your legs.
  2. Grasp the double pull up bars with your palms facing each other and hang with your arms fully extended.

Execution

  1. Exhale as you pull your body up to raise your chin above the bar.
  2. Hold for a count of two.
  3. Inhale as you lower your body to return to the starting position.
  4. Repeat for the desired number of repetitions.

Comments and tips

  • The weighted close neutral-grip pull-up is an advanced exercise. If it is too difficult, decrease the amount of weight you are lifting. Make sure that you have already mastered the close neutral grip pull-up before attempting this exercise.
  • Using a close neutral-grip will emphasize the lower fibers of your latissimus dorsi muscle, whereas the standard pull-up places emphasis on the upper fibers.
  • If you have no access to a dip belt, you can wear a weighted vest or perform the weighted close neutral-grip pull-up with a dumbbell held between your feet.
  • Pull with your elbows, not your biceps.
  • You may also look into the weighted pull-up and mixed-grip pull-up for other exercises that target your latissimus dorsi.

Weighted close neutral-grip pull-up video

Sources



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