Instant muscle: Gain weight

Add weight to your pullups to boost strength gains

THE PULLUP IS ONE OF PULLUP IS ONE OF THE
best exercises for building a dense, and strong back. And a grip switch can better target benefits: An underhand grip will zero in on the biceps; a close-grip hits the lower lats. But adding weight— medicine ball, kettlebell, or dumbbell between your knees or feet, or hooking to a weight belt—will increase in demand on all the muscles and force your upper back and arms to work harder to lift the entire mass.

That said, using a kettlebell has an overlooked advantage. Since it hangs lower than a dumbbell or plate would, it provides greater resistance and requires more effort to complete each rep. For this reason, start KB that’s lighter than what you use with the other tools mentioned.

HOW TO DO IT KETTLEBELL WEIGHTED PULLUP

Secure a weight belt around your waist and run the chain through the handle of a kettlebell. Hang from a pullup bar with the grip of your choice. Squeeze your shoulder blades together and pull yourself up until your chin is at the bar or above it.

SHARE