Exercise Guide

Weighted Pull-up

A pull-up with extra weight on a dip belt. Where you go once bodyweight sets run past ten reps and stop building strength.

AdvancedStrengthPullCompound
Form
Weighted Pull-up - Start position
Start
Weighted Pull-up - Mid position
Mid
Weighted Pull-up - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Lats

Equipment

Bodyweight

Difficulty

Advanced

Category

Strength

Force

Pull

Mechanic

Compound

Secondary Muscles

BicepsMiddle Back
How to Perform
  1. 1

    Hang a plate or dumbbell from a dip belt, or pinch a dumbbell between your feet.

  2. 2

    Take an overhand grip slightly wider than your shoulders and hang with your arms straight.

  3. 3

    Pull until your chin clears the bar, keeping your shoulders down and back.

  4. 4

    Lower under control to a full hang.

Tips
  • ★Log the added weight, not just the reps - that number is the whole point of the exercise.
  • ★Add weight only once you own the range unloaded; a partial weighted rep is not progress.
Explore by Muscle
LatsBicepsMiddle Back