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Weighted Pull-Up
Vertical pull performed with added external load attached to the body, targeting the lats and biceps to maximize upper body strength and hypertrophy.
About Exercise
Equipment
Pull-up Bar, , Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Forearms, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
8/10Long Head, Short Head, Brachialis
Traps
6/10Lower Traps, Mid Traps
Shoulders
5/10Rear Delts
Forearms
5/10Flexors
Abs
4/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
120-180 seconds • Longer rest required for heavy loading.
How to Perform
Secure a dip belt with weight plates around your waist or hold a dumbbell between your feet, then hang from the bar with an overhand grip slightly wider than shoulder-width.
- Brace core and depress shoulder blades to initiate.
- Drive elbows down to pull chest toward the bar.
- Continue pulling until chin clears the bar.
- Lower under control to full arm extension.
Coaching Tips
Form Cues
- Drive elbows down
- Chest up
- Control the descent
- No swinging
Breathing
Inhale and brace core at the bottom; exhale forcefully as you pull up.
Tempo
2-1-1
Range of Motion
Full extension at the bottom to chin clearing the bar at the top.
Safety
Safety Notes
- Ensure belt is secure.
- Avoid if experiencing shoulder pain.
- Warm up thoroughly before adding load.
Spotting
Spotter can support the waist or weight plates if failure occurs.
Common Mistakes
- Shortening ROM
- Swinging for momentum
- Rounding shoulders forward
- Dropping too fast
When to Avoid
- Shoulder impingement
- Acute elbow tendinitis
- Lower back strain
Flexibility Needed
- Full shoulder flexion
- Thoracic extension
Build Up First
- 10 strict bodyweight pull-ups
- Strong grip
Also known as
Loaded Pull-Up, Dip Belt Pull-Up, Weighted Chin-Up
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