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Weighted Pull Ups 8s · no sound

Weighted Pull Ups

Pull-up loaded with extra weight on a dip belt, adding resistance once bodyweight reps are easy.

Primary muscle
Lats
Equipment
Bodyweight
Difficulty
Advanced
Movement
Pull
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How to do it

  1. Load a dip belt with the prescribed weight and fasten it around your waist.
  2. Take an overhand grip on the bar slightly wider than your shoulders and hang with straight arms.
  3. Brace your abs and squeeze your glutes so the load stops swinging.
  4. Depress your shoulder blades, then drive your elbows down until your chin clears the bar.
  5. Pause at the top with the lats fully shortened and the neck neutral.
  6. Lower under control to near full arm extension and repeat.

Common mistakes

  • Kipping the load up with the hips, which converts a strength rep into a swing.
  • Overextending the lower back to shorten the range, which loads the spine instead of the lats.
  • Adding weight before strict bodyweight reps are solid, which forces partial range reps.
  • Dropping into the bottom position, which puts the loaded stretch on the shoulders without control.

Muscles worked

Primary
Lats
Secondary
AbsBicepsFront DeltsTraps

Same movement, other equipment

Barbell Bent Over Row Intermediate Barbell Bent Over Row Lats Barbell Barbell Pullover Intermediate Barbell Pullover Lats Barbell Bent Over One-Arm Long Bar Row Intermediate Bent Over One-Arm Long Bar Row Lats Barbell Dumbbell Pullover Intermediate Dumbbell Pullover Lats Dumbbell

Similar exercises

Backpack Row Beginner Backpack Row Lats Bodyweight Chin Ups Intermediate Chin Ups Lats Bodyweight Inverted Row Beginner Inverted Row Lats Bodyweight Muscle-up Advanced Muscle-up Chest Bodyweight Neutral-Grip Pull-Up Intermediate Neutral-Grip Pull-Up Lats Bodyweight

Good to know

What muscles does the Weighted Pull Ups work?
Mainly the lats. It also works the abs, biceps, front delts and traps.
What equipment do you need for the Weighted Pull Ups?
None. It is a bodyweight exercise.
Is the Weighted Pull Ups good for beginners?
GymVim rates it advanced. For a beginner-rated exercise on the same muscle and movement, see the Backpack Row.

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