Weighted Pull Ups

How to do the Weighted Pull Ups

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 yourshoulder 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.

Muscles worked

Role	Muscles
Primary	lats
Secondary	biceps, middle back
Equipment	other equipment
Difficulty	intermediate
Type	compound

No other equipment? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Chin-Up Bodyweight Pullups Bodyweight V-Bar Pullup Bodyweight Wide-Grip Rear Pull-Up Bodyweight Bent-Arm Barbell Pullover Barbell Close-Grip Front Lat Pulldown Cable Machine

Easier than the Weighted Pull Ups

Same movement pattern, lower entry difficulty — work up from here.

Chin-Up beginner · Bodyweight Close-Grip Front Lat Pulldown beginner · Cable Machine Kneeling High Pulley Row beginner · Cable Machine

Superset the Weighted Pull Ups with

Opposing chest and shoulders work — alternate sets without extra rest.

Dips - Chest Version chest Front Plate Raise shoulders Battling Ropes shoulders Sled Overhead Backward Walk shoulders

Common questions

What muscles does the Weighted Pull Ups work?

The Weighted Pull Ups primarily works the lats, with the biceps and mid back as secondary movers. Chin-Up, Close-Grip Front Lat Pulldown, and Full Range-Of-Motion Lat Pulldown train the same muscle, across 7 equipment types.

What equipment do you need for the Weighted Pull Ups?

The Right Equipment. Without the right equipment, Chin-Up, Pullups, and V-Bar Pullup train the same muscle, and 8 of the catalogue's options for this muscle need no equipment.

Is the Weighted Pull Ups suitable for beginners?

It is rated intermediate. Start with Chin-Up, Close-Grip Front Lat Pulldown, and Kneeling High Pulley Row and work up.

Where should the Weighted Pull Ups go in a workout?

Early — the Weighted Pull Ups is compound, working 3 muscle groups, so run it first or second while you are fresh, then superset Dips - Chest Version and Front Plate Raise later.

Similar exercises

Chin-Up Bodyweight Close-Grip Front Lat Pulldown Cable Machine Full Range-Of-Motion Lat Pulldown Cable Machine Gironda Sternum Chins Other Equipment Kipping Muscle Up Other Equipment Kneeling High Pulley Row Cable Machine