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Weighted Pull Ups

Weighted Pull Ups is an intermediate compound exercise that mainly works your lats, with help from your biceps and upper back.

💪 Lats🏋️ Other📈 Intermediate🔗 Compound🎯 3-5 sets of 5-10 reps
Weighted Pull Ups: starting position
Starting position
Weighted Pull Ups: end position
End position

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.

Muscles worked

Primary: LatsSecondary: BicepsSecondary: Upper back

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Weighted Pull Ups alternatives

Exercises that train the same main muscle, including options with other equipment.

Pull UpBodyweight · BeginnerLat PulldownCable · BeginnerLeverage Iso RowMachine · BeginnerBent-Arm Barbell PulloverBarbell · IntermediateLondon BridgesOther · IntermediateChin UpBodyweight · Beginner

FAQ

What muscles does the weighted pull ups work?

It mainly works your lats; your biceps and upper back assist.

How many sets and reps of weighted pull ups should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the weighted pull ups good for beginners?

It suits lifters with some experience. Beginners can start with a lighter weight or one of the alternatives below.

More back exercises →