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Lats · Weighted · Advanced

How to do Weighted Pull-up

The weighted pull-up is an advanced variation of the standard pull-up, where additional weight is used to increase resistance. This exercise primarily targets the latissimus dorsi (lats) and also engages the biceps and forearms. It requires significant upper body strength, coordination, and experience to perform safely and effectively.

Weighted Pull-up demonstration
Primary muscle
Lats
Also works
Biceps and Forearms
Equipment
Weighted
Level
Advanced
Category
Back

How to do Weighted Pull-up, step by step

  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.

Station taken, or training at home? Alternatives to Weighted Pull-up →

Muscles worked

Weighted Pull-up works your lats as the main mover, with help from your biceps and forearms.

Track Weighted Pull-up in SPLYT

Weighted Pull-up is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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