Smart Workout Diary

Weighted Pull-Up

The weighted pull-up is a vertical pulling exercise performed on a pull-up bar with external load added securely to the body. It primarily develops the latissimus dorsi and upper back, while also training the biceps, forearms, and shoulder stabilizers for upper-body pulling strength and muscle development.

Demonstration

Weighted Pull-Up — demonstration 1
Weighted Pull-Up — demonstration 2

Instructions

  1. Set up the load securely. Attach an appropriate external weight to a sturdy dipping belt or other secure loading system, and confirm that the pull-up bar and attachment are stable.
  2. Take the starting position. Grip the bar slightly wider than shoulder width with an overhand grip, hang with straight arms, and keep the body controlled without swinging.
  3. Set your torso. Brace the abdomen, keep the ribs controlled, and draw the shoulders down away from the ears before beginning the pull.
  4. Pull upward. Drive the elbows down toward the ribs and pull until the chin clearly reaches bar height, keeping the load from swinging.
  5. Lower with control. Descend smoothly to a full, comfortable hang with straight arms, then repeat. Stop the set if grip, shoulder position, or control breaks down.
Muscle Group
Lats
Other Muscle Groups
Upper Back, Biceps
Type
Strength
Mechanics
Compound
Equipment
Pullup Bar, Other
Difficulty
Expert

Technique tips

  1. Earn the load first. Use external weight only after you can perform strict bodyweight pull-ups through a controlled range.
  2. Prevent swinging. Keep the legs quiet and pause briefly in the hanging position when needed; reduce the load if the weight makes you swing.
  3. Use a full controlled range. Start from straight arms and avoid cutting the lowering phase short.
  4. Progress gradually. Add small amounts of load only when every repetition remains smooth and pain-free.
Exercise library