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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Weighted Pull-Up
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Weighted Pull-Up

A pull-up performed with added load from a dip belt, weight vest or a dumbbell held between the feet. Builds maximal vertical pulling strength.

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Primary muscles

  • Lats (Latissimus Dorsi)

Secondary muscles

  • Teres Major
  • Rhomboids
  • Traps (Trapezius)
  • Biceps
  • Brachialis
  • Forearm Flexors
Sets
3–5
Reps
3–8
Rest
120–180s

How to perform

Weighted Pull-Up movement

Main muscles working (thicker lines)

Starting position

Attach a plate to a dip belt or wear a weight vest, then hang from the bar with an overhand grip and straight arms.

  1. 1

    Brace the core and keep the load hanging still.

  2. 2

    Pull the elbows down toward the ribs until the chin clears the bar.

  3. 3

    Lower under control to a full hang.

  4. 4

    Pause briefly to stop any swing before the next rep.

Breathing: Take a breath and brace at the bottom, exhale through the top of the pull.

Coaching tips

  • Same form as bodyweight reps

  • Control the swing

  • Full range first, load second

Common mistakes

  • Adding load before owning strict bodyweight reps

  • Letting the weight swing

  • Shortening the range as load increases

Safety notes

  • Progress load in small increments.

  • Make sure the belt or vest is secure before hanging.

Details

Body parts
Back · Arms · Upper Body
Equipment
Pull-Up Bar · Weight Plate
Movement
Vertical Pull
Exercise type
Compound
Training goals
Strength · Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Pull-UpIntermediate→

Variations

  • Weighted Chin-UpAdvanced→

Similar Exercises

  • One-Arm Pull-UpExpert→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.