Weighted Pull-Up

Body region

• Back
• Arms

Muscles

Main

• Latissimus Dorsi
• Teres Major
• Brachialis

Helps

• Deltoid
• Trapezius
• Rhomboids
• Biceps
• Brachioradialis

Holds

• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar
• Weight Belt or Vest

Technique

1. Attach a plate or dumbbell to a dip belt, or put on a weight vest.
2. Grip the bar overhand slightly wider than your shoulders and hang with straight arms.
3. Pull until your chin passes the bar, keeping the weight from swinging.
4. Lower under control to a full hang.

Cues

• Add weight only when you can do about 10 strict bodyweight reps.
• Keep your legs together to stop the weight swinging.

Common mistakes

• Shortening the range to move more weight.
• Kipping with a loaded belt.
• Dropping off the bar with the weight still attached.

Alternatives

• Pull-Up
• Lat Pulldown