Weighted Pull Ups

Weighted Pull Ups is a intermediate-level compound in the strength category that primarily works the lats. It also recruits the biceps and mid back. It is performed with other equipment.

How to do it

1. 1Attach 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. 2You'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. 3Now, 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. 4After 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

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Keep your core braced and your spine neutral throughout the movement.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.