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.
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
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.
Brace the core and keep the load hanging still.
Pull the elbows down toward the ribs until the chin clears the bar.
Lower under control to a full hang.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.