Weighted Bodyweight exercise

Weighted Pull-up form, muscles worked, and workout tracking

The weighted pull-up adds external load via a dip belt, weighted vest, or dumbbell between the feet to the standard pull-up, targeting the latissimus dorsi, biceps, and mid-back under heavier tension. Lifters progress to it once bodyweight sets exceed eight to ten reps, using added load to keep driving maximal pulling strength and back hypertrophy through progressive overload.

Weighted Pull-up illustration

How to do Weighted Pull-up

  1. 1Attach weight with a dip belt or vest, then grip the bar overhand slightly wider than shoulder width and settle into a dead hang.
  2. 2Pull your shoulder blades down and back and brace your core so the added load does not swing.
  3. 3Exhale as you drive your elbows toward your ribs, pulling until your chin clears the bar.
  4. 4Avoid cutting the range short at the bottom or letting the plate swing you into a kip.
  5. 5Inhale as you lower under strict control to full elbow extension before starting the next rep.

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Banded Face Pull

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Track Weighted Pull-up in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.