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Dumbbell Weighted Pull-Up
A weighted pull-up variation using a dumbbell gripped between feet that targets lats, biceps, and upper back to build pulling strength and muscle growth; ideal for advanced athletes progressing bodyweight pull-ups.
About Exercise
Equipment
Dumbbells, Pull-up Bar
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Obliques, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
8/10Long Head, Short Head
Traps
7/10Upper Traps, Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Forearms
6/10Flexors
Obliques
5/10External Obliques, Internal Obliques
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
3-12 reps
Rest Between Sets
120-180 seconds • Longer for heavier sets
How to Perform
Secure a dumbbell between your feet or ankles while gripping a pull-up bar with an overhand, shoulder-width grip. Hang with arms fully extended and body straight, core engaged to stabilize the weight.
- Depress and retract shoulder blades to initiate pull.
- Drive elbows down and back toward hips.
- Pull chest toward bar until chin clears it.
- Maintain full body tension without swinging.
- Lower slowly to full arm extension.
- Keep legs squeezed to hold dumbbell secure.
Coaching Tips
Form Cues
- Lead with elbows.
- Squeeze shoulder blades.
- Keep body straight.
- Core tight throughout.
- No momentum.
Breathing
Inhale during descent and brace core; exhale forcefully as you pull up.
Tempo
3-1-1
Range of Motion
From full dead hang with arms extended and shoulders active, pull until chin passes bar; descend to full extension without shoulder shrug.
Safety
Safety Notes
- Master 8-10 strict bodyweight pull-ups first.
- Start with light dumbbell to secure hold.
- Avoid if shoulder pain or instability.
- Use shoes with grip for better security.
- Stop if sharp pain occurs.
Spotting
Not typically needed; use a spotter to assist descent if weight is heavy, or employ band assistance for safety.
Common Mistakes
- Swinging body for momentum.
- Partial range of motion.
- Letting dumbbell slip.
- Shrugging shoulders at top.
- Incomplete arm extension.
When to Avoid
- Acute shoulder impingement
- Wrist or elbow tendonitis
- Recent back strain
Flexibility Needed
- Full shoulder flexion and adduction
- Adequate grip strength
- Core stability for hanging
Build Up First
- Proficiency in strict bodyweight pull-ups (8+ reps)
- Scapular retraction control
- Basic hip hinge for leg positioning
Also known as
Weighted Dumbbell Pull-Up, DB Weighted Pull-Up, Pull-Up with Dumbbell
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