Weighted Pull-Up
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The Weighted Pull-Up is a bodyweight strength exercise where you hang from a pull-up bar with a weight vest, dip belt, or plates attached, then pull your body upward until your chin passes the bar before lowering controllably. Its primary purpose is to build upper-body pulling power and muscle mass. It mainly targets the latissimus dorsi, rhomboids, traps, and biceps, benefiting advanced trainees seeking to progress beyond standard pull-ups for enhanced back development and grip strength. Equipment required includes a pull-up bar and added weight.
How to Perform Weighted Pull-Up
- 1Attach a weight plate or dip belt with desired weight around your waist, securing it firmly with the chain or strap.
- 2Grip the pull-up bar with an overhand grip (palms facing away), hands slightly wider than shoulder-width apart.
- 3Hang fully from the bar with arms extended straight, shoulders relaxed, core engaged, and feet crossed behind you or straight.
- 4Inhale deeply, then exhale as you pull your body up by driving elbows down and squeezing your shoulder blades together.
- 5Continue pulling until your chin passes the bar, keeping your body straight without swinging or kipping.
- 6Inhale as you slowly lower yourself back to the full hang position with control, resisting the descent.
- 7Repeat for desired reps, maintaining steady breathing and tension throughout.
- 8Key form tips: Keep your head neutral (don't look up excessively); avoid shrugging shoulders toward ears; engage lats fully for back focus—common mistakes include momentum swinging or incomplete range of motion.
