Weighted pull-up

The weighted pull-up is a more advanced variation of the pull-up exercise in which the lifter adds extra weight to their body. Options for adding weight include a dip belt, weighted vest, chains, a dumbbell placed between the feet or legs, or looping a kettlebell over the foot. Like other pull-up variations, the weighted pull-up builds strength and muscle in the upper back, biceps, and core.

Benefits

  1. Strengthens the muscles of the lats (latissimus dorsi), biceps, upper back, core, and grip
  2. Allows you to train pull-ups in lower strength-focused rep ranges (e.g., sets of 3-5 reps) if you can do many bodyweight reps
  3. Can help boost your overall pull-up numbers
  4. Heavy, low-rep sets activate different types of muscle fibers, potentially leading to muscle and strength gains
9.5
Average

Weighted pull-up Images

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Weighted pull-up Instructions

Weighted pull-up muscle diagram
  1. Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
  2. You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.
  3. Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing your shoulder blades back and down as you reach the top contracted position.
  4. After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.