Grab a bar, roughly shoulder width apart, with your palms facing away from you (pronated). Build tension in your back muscles by squeezing the bar, think of trying to bend the bar towards you. Squeeze your feet, thighs and legs together, tightly grasping the weight between your legs. Keep your shoulders down away from your ears while keeping your chest and head proud towards the sky. Once you are braced with good form hover your feet off the floor. Point your toes and keep your legs out long in front of you. Pull through your arms and back, lifting your chest up towards the bar. Keep pulling until your as high as you can without compromising your form (e.g. shrugging shoulders, or neck really extended) With control lower yourself back down to the starting position. Repeat for your target number of reps.

Repeat this movement 2-3 times per week. Perform 3-5 sets of your target reps. Each week aim to improve your technique add 1 or more reps until you can complete 5 reps with good form across all your sets with a given weight. Once you have completed a certain weight, start over with a little more weight, something you can do for 1-3 reps. Keep repeating these steps until you can complete the target bodyweight percentage "Boss" level. Once you have completed the "Boss" level with good form, we recommend you move on to the next target. Come back at any time and attempt to master this exercise.

Weighted pull ups can exert significant physical demands and may carry a risk of shoulder or elbow injuries if executed without proper technique and control. It is advisable to seek guidance from a fitness professional, ensuring a gradual progression to prevent overloading the joints and promote safe, effective training.