What is Weighted pull ups?

Weighted pull ups are pull-ups performed with added external weight to increase resistance and strength. They primarily target the back (latissimus dorsi) and upper arms while engaging shoulders and core. Difficulty: Hard — suitable for experienced trainees who have mastered strict bodyweight pull-ups and proper shoulder stability.

How to Do Weighted pull ups

  1. Secure weight: Attach weight securely using a dip belt, weighted vest, or hold a dumbbell between your feet; ensure fastenings are snug before leaving the floor.
  2. Set grip: Grab the bar with a shoulder-width or slightly wider overhand grip; wrists neutral and thumbs wrapped to reduce slippage and increase control.
  3. Engage scapula: Hang with arms extended, depress and retract shoulder blades, and brace your core to protect the shoulders and spine before initiating the pull.
  4. Pull to chin: Drive elbows down and back, pulling your chest toward the bar until your chin clears it; lead with the elbows, not the neck.
  5. Lower slowly: Lower in a controlled, eccentric manner until arms fully extend; use slow tempo to build strength and reduce injury risk.
  6. Progress safely: Increase weight gradually, keep sets and reps manageable, and prioritize form; drop weight if shoulders or scapula show pain or instability.

Muscle Groups

Back

Description

Weighted Pull-Ups involve attaching extra weight to your body while performing pull-ups. Start by securing weight between your legs or feet. Hang from the bar, then pull yourself up until your chin passes over it. Lower yourself back down and repeat. This exercise strengthens your back, arms, and shoulders, and you can gradually increase the weight as you become stronger.

Movement Group

Pull

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of weighted pull ups?

Weighted pull ups build maximal pulling strength, increase lat and arm hypertrophy, improve grip and scapular stability, and transfer to better performance in advanced pulling movements when programmed correctly.

What common mistakes should I avoid with weighted pull ups?

Avoid adding too much weight too quickly, using kipping or momentum, flaring elbows, and neglecting scapular control. Prioritize full range of motion and controlled eccentrics to reduce injury risk.

How can I progress to weighted pull ups or find alternatives?

Master strict bodyweight pull-ups first, then add small increments of weight, perform eccentric reps, or use a weighted vest. Alternatives include weighted chin-ups, weighted inverted rows, or progressive resistance band-assisted pull-ups.