Neutral Grip Pull Ups
Back·Pull Up Bar·Beginner·Compound
Weighted Pull-Ups
The weighted pull-up is an advanced variation of the standard pull-up that adds external resistance via a weight belt or dumbbell held between the feet. It targets the lats, biceps, and upper back while building significant pulling strength.
Category
Strength
Difficulty
Intermediate
Movement
Compound
Bodyweight
No
Sculpt
How to
How to do the Weighted Pull-Ups
- 01
Secure a weight belt with added plates around your waist or hold a dumbbell between your feet.
- 02
Grip a pull-up bar with an overhand grip slightly wider than shoulder-width apart.
- 03
Hang with arms fully extended and engage your core and shoulder blades.
- 04
Pull yourself upward by driving your elbows down and back until your chin clears the bar.
- 05
Pause briefly at the top, squeezing your lats and upper back.
- 06
Lower yourself under control to the fully extended starting position.
- 07
Repeat for the desired number of repetitions.
Performance tips
Cues that matter
- Start with a light added weight and progress gradually to avoid joint strain.
- Maintain a hollow body position to prevent excessive swinging.
- Focus on retracting your shoulder blades before pulling to engage your lats properly.
Common questions
Frequently asked
What muscles does the Weighted Pull-Ups work?
The Weighted Pull-Ups primarily targets the Back. Supporting muscles include Biceps, Shoulders, Forearms.
Is the Weighted Pull-Ups a compound or isolation exercise?
The Weighted Pull-Ups is a compound exercise, meaning it works multiple muscle groups and joints in a single movement.
What equipment do I need for the Weighted Pull-Ups?
You need the following equipment: Weight Plates, Pull Up Bar.
What difficulty level is the Weighted Pull-Ups?
The Weighted Pull-Ups is rated as intermediate difficulty. Some training experience is helpful for performing this exercise safely.
