TETSUWeighted Pull-Up
The Weighted Pull-Up is a weighted exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Weighted Pull-Up
- Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your body straight.
- Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
- Continue pulling until your chin is above the bar.
- Pause for a moment at the top, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Weighted Pull-Up work?
The Weighted Pull-Up primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Weighted Pull-Up?
You need added weight — a plate, dumbbell, or weight vest — to load the Weighted Pull-Up.
How many sets and reps of the Weighted Pull-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Weighted Pull-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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