Weighted Pull Up

How to do it

1. Fasten a dip belt around the hips with a plate hanging from the chain.
2. Grip the bar overhand, slightly wider than the shoulders, and hang with straight arms.
3. Set the shoulders down and brace the midsection.
4. Pull the elbows down and back until the chin is above the bar.
5. Lower under control to a full hang.

Tips

• Step off a box into the hang so the weight does not jerk the shoulders.
• Keep the legs slightly in front of the body to stop swinging.

Common mistakes

• Using a half range once the load gets heavy.
• Craning the neck to get the chin over the bar.
• Dropping fast into the bottom with the extra weight.

Muscles worked by the Weighted Pull Up

• Lats (upper) Primary26%
• Lats (lower) Primary18%
• Biceps (long head) Secondary8%
• Lower traps Secondary8%
• Biceps (short head) Secondary7%
• Rhomboids Secondary7%
• Brachialis Secondary6%
• Rear delts Minor5%
• Forearm flexors Minor5%
• Mid traps Minor4%
• Upper abs Stabilizer3%
• Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Weighted Pull Up alternatives

Same equipment

• Close Grip Pull UpPull-up bar

Different equipment

• Assisted Pull UpMachine
• Band Assisted Pull UpResistance band

Easier

• Negative Pull UpPull-up bar
• Assisted Neutral Grip Pull Up MachineMachine

No equipment

• Pull UpBodyweight

Make it harder

• Archer Pull UpPull-up bar
• Typewriter Pull UpPull-up bar
• Fat Grip Pull UpPull-up bar
• Rope ClimbOther equipment

Make it easier

• Close Grip Pull UpPull-up bar
• Pull UpBodyweight
• Smith Machine Pull UpSmith machine
• Ring Pull UpRings

Similar exercises

• Explosive Pull UpPull-up bar
• Commando Pull UpPull-up bar
• Neutral Grip Pull UpPull-up bar

Frequently asked questions

What muscles does the Weighted Pull Up work?

Mainly the lats (upper) and lats (lower). The biceps (long head), lower traps, biceps (short head), rhomboids and brachialis assist.

Is the Weighted Pull Up good for beginners?

The Weighted Pull Up is rated intermediate. If you are new, learn the Close Grip Pull Up first and build up from there.

What is a good alternative to the Weighted Pull Up?

For example the Assisted Pull Up, Band Assisted Pull Up and Close Grip Pull Up. They train mostly the same muscles, some with different equipment.

How do you make the Weighted Pull Up harder?

Add weight or reps, or move on to the Archer Pull Up and Typewriter Pull Up.

Sources

• Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist