Also known as: belted pull-ups, dip-belt pullups, added-weight pullups, weighted chin-ups, extra-weight pullups

What is Weighted pull ups?

Weighted pull ups are pull-ups performed with added external weight to increase resistance. They primarily target the back (lats), plus biceps and shoulders, and are a hard-level exercise requiring strict form, progressive loading, and controlled reps.

How to Do Weighted pull ups

  1. Load weight: Secure extra weight using a dipping belt, weight vest, or hold a dumbbell between your feet; ensure the load is stable and comfortable before starting.
  2. Grip the bar: Use a shoulder-width overhand grip, engage scapulae slightly and keep shoulders down; avoid shrugging to reduce impingement risk before initiating the pull.
  3. Hang steady: Hang with straight arms, brace your core and create tension through the lats; position legs to avoid swinging before starting reps.
  4. Pull to chin: Drive elbows down and back, pull your chest toward the bar until your chin clears it, exhaling on the concentric phase for control.
  5. Lower with control: Lower slowly to a full hang with controlled movement, maintain scapular engagement and avoid dropping to protect the shoulders and build tension.

Muscle Groups

Back

Description

Weighted Pull-Ups involve attaching extra weight to your body while performing pull-ups. Start by securing weight between your legs or feet. Hang from the bar, then pull yourself up until your chin passes over it. Lower yourself back down and repeat. This exercise strengthens your back, arms, and shoulders, and you can gradually increase the weight as you become stronger.
Movement Group: Pull
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of weighted pull ups?

Weighted pull ups increase upper-body strength and hypertrophy, improving lat and biceps development, grip strength, and vertical pulling power. They also enhance progressive overload capacity and transfer to strength-based sports when performed with proper loading and technique.

What common mistakes should I avoid when doing weighted pull ups?

Common mistakes include adding too much weight, kipping or using momentum, partial reps, shrugging shoulders, and poor scapular control. Focus on strict form, controlled tempo and manageable loading to avoid injury and get consistent strength gains.

How can I progress to weighted pull ups or what are alternatives?

Progress by mastering bodyweight pull-ups, then add small increments with a weight vest, dip belt, or chain. Use negatives, assisted reps or banded pull-ups as alternatives until you can handle added load safely and increase sets or reps gradually.