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Weighted Pull-Up

Build serious pulling strength — add external load to take your pull-ups to the next level

⚡ Quick Reference​

AspectDetails
PatternPull
Primary MusclesLats, Upper Back
Secondary MusclesBiceps, Rear Delts
EquipmentPull-Up Bar, Dip Belt or Weighted Vest
Difficulty⭐⭐⭐ Advanced
Priority🟠 Common

Movement Summary​

🎯 Setup​

Starting Position​

  1. Weight attachment: Secure dip belt with plates or put on weighted vest
  2. Grip: Shoulder-width overhand grip on bar
  3. Hang: Full dead hang with weight stabilized
  4. Shoulders: Pack shoulders down and back
  5. Core: Brace tight to control weight
  6. Legs: Cross ankles behind you to stabilize

Equipment Setup​

EquipmentSettingNotes
Dip beltSecure around hipsEnsure chain/strap won't slip
Weight platesStart light (5-10 lbs)Progress gradually
Bar heightFull hang clearanceAccount for hanging weight
Setup Cue

"Secure weight, grip bar, stabilize before pulling"

🔄 Execution​

The Movement​

What's happening: Dead hang with external load

  1. Full arm extension
  2. Weight hanging stable between legs
  3. Shoulders packed
  4. Core braced hard
  5. Breathing: Full breath in

Feel: Lats stretched, weight pulling down

Key Cues​

Primary Cues
  • "Control the weight" — don't let it swing
  • "Same form as bodyweight" — technique doesn't change
  • "Slow descent" — critical for safety and gains

Tempo Guide​

GoalTempoExample
Strength1-0-2-01s up, no pause, 2s down
Hypertrophy2-1-3-02s up, 1s hold, 3s down
PowerX-0-2-0Explosive up, 2s down

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
LatsShoulder extension, adduction█████████░ 90%
Upper BackScapular retraction, thoracic extension████████░░ 85%

Secondary Muscles​

MuscleActionActivation
BicepsElbow flexion███████░░░ 70%
Rear DeltsShoulder horizontal abduction██████░░░░ 60%

Stabilizers​

MuscleRole
CoreStabilize body and weight, increased demand
ForearmsGrip strength, higher demand with added weight
Muscle Emphasis

Added weight = Greater muscle recruitment: External load increases muscle fiber recruitment and time under tension

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Too much weight too soonForm breaks downInjury risk, less gainsAdd 5-10 lbs at a time
Swinging weightMomentum assistsLess muscle work, unstableCross ankles, control weight
Rushing descentDropping fast with weightMiss eccentric gains, injury risk2-3 second lowering
Sacrificing ROMPartial reps to move weightLess effectiveReduce weight, full ROM
Poor belt placementBelt slips or digs inDiscomfort, safety issueBelt around hips, not waist
Most Common Error

Adding weight before mastering bodyweight — you should be able to do 10-12 clean bodyweight pull-ups before adding weight.

Self-Check Checklist​

  • Can do 10+ bodyweight pull-ups cleanly
  • Weight is secure and stable
  • Full arm extension at bottom
  • Chin clears bar at top
  • Controlled 2-3 second descent

🔀 Variations​

By Loading Method​

ProsCons
Easy to add/remove weightCan swing if not controlled
Allows heavy loadingMay need to stabilize
Adjustable in small incrementsRequires belt equipment

Best for: Strength training, progressive overload

Grip Variations​

GripEffect
Overhand (Standard)Balanced, strongest position for most
Underhand (Weighted Chin-Up)More bicep, often can use more weight
NeutralJoint-friendly, good weight capacity
WideLat emphasis, harder with weight

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoadRIR
Strength4-61-53-5 min+25-100+ lbs0-2
Hypertrophy3-46-102-3 min+10-45 lbs1-3
Endurance2-310-1590s-2 min+5-25 lbs2-3

Workout Placement​

Program TypePlacementRationale
Pull dayFirst exerciseMost demanding pull movement
Upper bodyFirst or secondWhen freshest
Strength-focusedFirstMax strength requires freshness

Frequency​

Training LevelFrequencyVolume Per Session
Intermediate1-2x/week3-4 sets
Advanced2x/week4-6 sets
Elite2-3x/week5-8 sets (varied intensity)

Progression Scheme​

Progressive Overload

Small jumps are key. Add 2.5-5 lbs when you can complete all sets with 1-2 RIR. For strength, even 1-2 rep improvement is progress.

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Easier)​

ExerciseWhen to Use
Bodyweight Pull-UpMaster this first — 10+ reps
Band-Assisted Pull-UpBuilding to bodyweight

Progressions (Harder)​

ExerciseWhen Ready
Heavier WeightCan do 8-10 reps at current weight
One-Arm Pull-Up AssistedVery advanced, +50% bodyweight or more

Alternatives (Same Goal)​

AlternativeDifference
Heavy Lat PulldownMachine-based, easier to load heavy
Weighted Chin-UpMore bicep, often stronger

🛡️ Safety & Contraindications​

Who Should Be Careful​

ConditionRiskModification
Lower back issuesWeight hanging can stress spineUse vest, lighter weight
Shoulder impingementOverhead loadEnsure perfect form, neutral grip
Elbow tendinitisHigh pulling loadReduce weight, use neutral grip
Grip issuesHolding bodyweight + loadUse straps temporarily
Stop Immediately If
  • Sharp pain in shoulder, elbow, or back
  • Weight belt slipping
  • Loss of grip causing sudden drop
  • Form breaking down mid-set

Safe Loading Protocol​

  1. Prerequisites: 10-12 clean bodyweight pull-ups
  2. Start light: Begin with 5-10 lbs
  3. Progress slowly: Add 2.5-5 lbs when ready
  4. Deload regularly: Every 4-6 weeks drop weight 20-30%
  5. Warm up properly: Do bodyweight pull-ups first

Equipment Safety​

  • Dip belt: Ensure carabiner/clip is rated for load
  • Weight plates: Use collars/clips to secure
  • Bar: Check weight capacity, especially if heavy
  • Vest: Ensure vest fits snugly, won't shift

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderExtension/Adduction180° overhead🔴 High
ElbowFlexion/ExtensionFull ROM🟡 Moderate-High
ScapulaDepression/RetractionFull ROM🟡 Moderate
SpineNeutral stabilityMinimal movement🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Shoulder180° overheadOverhead reachMobility work before loading
ThoracicGood extensionWall slideExtension exercises
Joint Health Note

Added weight significantly increases joint stress. Ensure excellent form before adding significant load. Consider using a belt vs vest if you have lower back issues.

❓ Common Questions​

How many bodyweight pull-ups should I do before adding weight?

At least 10-12 clean reps with good form. If you can't do this, focus on building bodyweight strength first. Adding weight too early can lead to injury and form breakdown.

Dip belt or weighted vest — which is better?

Dip belt allows heavier loading and is better for strength training. Weighted vest is more comfortable for higher reps and distributes weight better. Many use both depending on the workout.

How much weight should I add first?

Start with just 5-10 lbs (2.5-5 kg). This might feel easy but ensures you maintain good form. Progress in 2.5-5 lb jumps from there.

Should I do weighted pull-ups or weighted chin-ups?

Both are excellent. Weighted chin-ups are often slightly easier and allow more weight. Include both for complete development, or pick based on your goals (chin-ups for more arm, pull-ups for more lat width).

I can do +50 lbs for reps — what's next?

You're very strong. Continue progressing weight, or start working toward one-arm pull-up variations. You can also increase volume or try different grips/tempos.

📚 Sources​

Biomechanics & Muscle Activation:

  • Andersen, V. et al. (2014). Effects of Weighted Pull-Ups on Strength — Tier A
  • ExRx.net Exercise Database — Tier C

Programming:

  • Strength Standards for Weighted Pull-Ups — Tier C
  • NSCA Guidelines — Tier A

Equipment:

  • Dip Belt Safety Standards — Tier C
For Mo

When to recommend this exercise:

  • User can do 10+ clean bodyweight pull-ups
  • User wants to build serious pulling strength
  • User has proper equipment (belt or vest)

Who should NOT do this exercise:

  • Can't do 10 bodyweight pull-ups → Focus on Pull-Up progression first
  • Lower back injury → Use Weighted Vest or stick to bodyweight
  • Shoulder injury → Resolve injury before adding load

Key coaching cues to emphasize:

  1. "Start light, 5-10 lbs only"
  2. "Same form as bodyweight"
  3. "Control the descent"

Common issues to watch for in user feedback:

  • "I added too much weight" → Drop weight, focus on form
  • "My lower back hurts" → Check belt placement or use vest
  • "The weight swings" → Cross ankles, control core

Programming guidance:

  • Pair with: Horizontal rows, rear delt work
  • Avoid same day as: Heavy deadlifts (grip fatigue)
  • Typical frequency: 1-2x per week

Progression signals:

  • Ready to add weight when: 8-10 reps with 1-2 RIR at current weight
  • Regress if: Form breakdown, joint pain, can't hit target reps

Last updated: December 2024