Weighted Pull-Up
Level up your pull-up game! Weighted pull ups build serious strength and muscle. Challenge yourself and see results.
The Weighted Pull-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: pull up bar or weight plates or weighted vest.
Required Equipment
Weighted Pull-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Weighted Pull-Up Variations and Alternatives
How to do the Weighted Pull-Up
Secure your additional resistance, such as a weighted vest or a dip belt with plates, and step up to the pull-up bar.
Grip the bar with your palms facing forward, slightly wider than shoulder-width apart, and let your body hang fully extended.
Engage your core, pull your shoulders down and back, and drive your elbows down toward the floor to lift your chest to the bar.
Pause briefly at the top position once your chin clears the bar, keeping your torso stable.
Lower yourself slowly and with control back down to the fully extended starting position.
Weighted Pull-Up FAQs
What muscles does the Weighted Pull-Up work?
The Weighted Pull-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Weighted Pull-Up?
Pull up bar or weight plates or weighted vest.
Is the Weighted Pull-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Weighted Pull-Up variations and alternatives?
Similar exercises include the Bench Pull-Up, Muscle Bar Up, Close-Grip Pull-Up and Commando Pull-Up.
Training calculators
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