Pronated pull-ups

Muscles used
Latissimus dorsi, trapezius, rhomboids, forearms.

Execution

1. Attach the weight belt to your waist, with the weight suspended between your legs.
   
2. Grasp the bar with an overhand grip (palms facing forward), slightly wider than shoulder width.
   
3. Squeeze your shoulder blades together and pull until your chin is above the bar.
   
4. Control the descent without releasing muscle tension.
   
5. Keep your body straight and avoid swinging your legs.
   

Tips : Fix your gaze on a point in front of you to stabilize your movement and focus on contracting your back rather than your arms.

Supination pull-ups

Muscles used
Biceps, latissimus dorsi, anterior brachial, forearm.

Execution

1. Securely fasten the weight belt around your waist.
   
2. Grasp the bar with an overhand grip (palms facing you), shoulder-width apart.
   
3. Pull while trying to bring your chest closer to the bar, keeping your elbows close to your body.
   
4. Slowly lower yourself until your arms are almost fully extended (99%).
   
5. Breathe deeply and keep your body straight throughout the movement.
   

Tips: Keep your elbows fixed and imagine "pulling with your elbows" rather than with your hands to better activate your biceps.

Neutral traction

Muscles used
, latissimus dorsi, biceps, trapezius.

Execution

1. Put on the weight belt and attach the load to the center.
   
2. Grasp the handles with a neutral grip (palms facing each other).
   
3. Pull by contracting your back and arms until your chin is above the bar.
   
4. Slowly lower yourself back down to full extension, without jerking.
   
5. Keep the lap belt tight to limit swaying.
   

Tips: The neutral grip is more natural, ideal for practitioners prone to joint pain.

Dips

Muscles used
Lower pectorals, triceps, anterior deltoids.

Execution

1. Fasten the weight belt and stand between the parallel bars.
   
2. Lock your shoulder blades and keep your chest slightly tilted forward.
   
3. Slowly lower yourself until your elbows form an angle of approximately 90°.
   
4. Push powerfully to return to the high position, arms extended.
   
5. Keep your gaze straight ahead and your body stable.
   

Tips: The more you lean forward, the more your chest muscles are engaged; the more you stay upright, the more your triceps are engaged.

Muscle-up

Muscles used
Back, triceps, shoulders, pectorals.

Execution

1. Attach the weight belt, then grasp the bar with a wide pronated grip.
   
2. Start with an explosive pull outward, pulling your chest above the bar.
   
3. Once you have reached the transition point, swing your wrists over the bar and push hard to finish with your arms straight.
   
4. Descend while controlling the negative phase (descent) to enhance stability.
   
5. Always keep your core engaged to avoid losing balance due to the suspended weight.
   

Tips: Only start weighted muscle-ups once you have mastered the movement using your body weight. The weight greatly accentuates the transition and explosion phase.