Weighted Pull Ups
How to do the Weighted Pull Ups
- 1
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.
- 2
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.
- 3
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.
- 4
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.
How to program the Weighted Pull Ups
Sets and reps
As a compound movement, the Weighted Pull Ups responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Weighted Pull Ups is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
Put the Weighted Pull Ups into a plan
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Frequently asked questions
What muscles does the Weighted Pull Ups work?
The Weighted Pull Ups primarily targets the Lats. It also recruits the Biceps, Middle Back as supporting muscles.
What equipment do I need for the Weighted Pull Ups?
You need Other. Difficulty level: Intermediate.
How many sets and reps of the Weighted Pull Ups should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
