Weighted Pull-Up.

How to do it.

1. Step 01

   Attach weight with a dip belt or hold a dumbbell with the feet

2. Step 02

   Grip the bar shoulder width, palms forward

3. Step 03

   Hang with arms fully extended

4. Step 04

   Pull the chest toward the bar

5. Step 05

   Lower slowly to a full hang

6. Step 06

   Remove the load carefully after the set

Pro cues.

• Add weight only once strict reps are easy

• Keep the core braced to limit swing

• Own the full range every rep

Questions, answered.

What is the Weighted Pull-Up?

Loaded pull-up adding external weight to build maximal back strength.

What muscles does the Weighted Pull-Up work?

The Weighted Pull-Up primarily works your lats. It also recruits your biceps and upper back as secondary movers.

What equipment do I need for the Weighted Pull-Up?

You need a pull-up bar and a weight belt to perform the Weighted Pull-Up.

How many sets and reps should I do for the Weighted Pull-Up?

A typical prescription for the Weighted Pull-Up is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Weighted Pull-Up good for beginners?

The Weighted Pull-Up is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.