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Exercise 0841 · REF HMzLjXx

Weighted Pull-Up exercise animation

Weighted Pull-Up

Category
Back
Equipment
Weighted
Target
Lats

Once bodyweight pull-ups stop being a real challenge, adding weight via a belt or vest is the standard way to keep the lats and biceps progressing — it's one of the more reliable strength benchmarks in back training precisely because it's so simple to add small increments. Full range of motion matters more with added weight, not less; shortening the rep to handle more load defeats the point. Most lifters find grip becomes the limiting factor well before back strength does.

How to Do the Weighted Pull-Up

  1. Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
  2. Hang from the bar with your arms fully extended and your body straight.
  3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
  4. Continue pulling until your chin is above the bar.
  5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
  6. Repeat for the desired number of repetitions.

Muscles Worked

The Weighted Pull-Up primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have weighted? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Weighted Pull-Up work?
The Weighted Pull-Up primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Weighted Pull-Up?
The Weighted Pull-Up is done with a weighted.
What's a good alternative to the Weighted Pull-Up?
If you don't have access to a weighted, the Archer Pull Up targets the same lats using body weight instead.