Weighted Pull Ups
A intermediate strength exercise for the lats, done with a other equipment.
- Main muscles
- Lats
- Also works
- Biceps and Upper back
- Equipment
- Other equipment
- Level
- Intermediate
- Type
- Compound
- Movement
- Pull
How to do the Weighted Pull Ups
- Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
- You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.
- Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing yourshoulder blades back and down as you reach the top contracted position.
- After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Weighted Pull Ups
Gironda Sternum ChinsOther equipment · Intermediate
Kipping Muscle UpOther equipment · Intermediate
London BridgesOther equipment · Intermediate
Muscle UpOther equipment · Intermediate
Rocky Pull-Ups/PulldownsOther equipment · Intermediate
Rope ClimbOther equipment · Intermediate
Side To Side ChinsOther equipment · Intermediate
Band Assisted Pull-UpOther equipment · Beginner
Questions
What muscles does the Weighted Pull Ups work?
Mainly the lats, with the biceps and upper back helping.
Is the Weighted Pull Ups good for beginners?
It's rated intermediate. Beginners can build up to it with Band Assisted Pull-Up first.
What can I do instead of the Weighted Pull Ups?
Good alternatives that train the lats: Gironda Sternum Chins, Kipping Muscle Up, London Bridges or Muscle Up.
How many sets and reps of the Weighted Pull Ups should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).