The Weighted Pul Up

How to do the exercise

The Weighted Pull Up is one of the most effective progressions to increase your pulling strength and take your bodyweight training to the next level. By using a weight vest or a dip belt with plates, you can gradually overload your muscles and build impressive pulling power. Here’s how to perform the Weighted Pull Up correctly:

1. Starting Position

Hang from a pull up bar with your hands shoulder-width apart, palms facing away from you. Attach a weight to your dip belt or wear a weight vest. Engage your core, keep your legs straight if possible, and maintain a neutral spine.

2. Pulling Phase

Initiate the movement by pulling your shoulder blades down and back. Then pull yourself up until your chin clears the bar. Keep the movement controlled and avoid kipping or swinging.

3. Lowering Phase

Lower yourself back down in a slow and controlled manner until your arms are fully extended. This eccentric phase is crucial for muscle growth and joint stability - don’t rush it.

4. Reset and Repeat

Re-engage your core, keep your body tight, and repeat for the desired reps. Adjust the weight to match your strength level and gradually increase the load over time. For advanced athletes, techniques like drop sets or pyramid sets can add extra intensity.

Recommended Equipment for Weighted Pull Ups

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Weighted Pull Up is ideal for athletes looking to break through plateaus and build superior pulling strength:

• Develops back, biceps, and forearm strength beyond bodyweight level

• Improves grip power and muscle endurance under heavy loads

• Enhances core stability and overall body control

• Prepares you for advanced skills like Muscle Ups or Front Lever

• Allows intensity techniques like drop sets, pyramids, or weighted progressions

This makes it a valuable tool for both calisthenics athletes and strength enthusiasts aiming to increase their pulling performance.

Main muscles used

The Weighted Pull Up primarily targets:

• Latissimus dorsi (Lats)

• Biceps

• Forearms & Grip muscles

• Core muscles for stabilization

By progressively adding weight, you ensure continuous muscle growth, strength development, and balanced upper-body training.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Weighted Pull Up include:

• Using too much weight: Prioritize form over load to avoid injuries and poor execution.

• Incomplete range of motion: Always pull chin above the bar and extend fully at the bottom.

• Swinging or kipping: Keep the movement strict for maximum strength gains.

• Neglecting core tension: Maintain a tight core to prevent lower back strain.

• Ignoring grip strength: Use chalk or straps if grip gives out before back and arms.

Progress gradually, focus on controlled repetitions, and combine Weighted Pull Ups with bodyweight pull ups for a complete pulling routine.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!