How to do the Weighted Pull-up
Wear a dip belt with a plate or hold a dumbbell between your feet.
Grip the bar slightly wider than your shoulders and hang with straight arms.
Pull yourself up until your chin clears the bar.
Lower yourself under control without letting the weight swing you.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–4 min |
| Muscle growth | 3–4 | 6–12 | 2.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The widest muscles of your back pull the arms down and back. Pull-ups, pulldowns and rows with the elbows close to the body build the V-taper.
Alternatives
Same muscles, similar movement: swap in one of these if the Weighted Pull-up doesn’t suit your gym or your joints.
Train smarter
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- 4 day workout split: best options and a full programWhich 4 day workout split is best? Upper/lower, full body, torso/limbs and bro splits compared in brief, then a complete 4-day program with sets and reps.
