How to do the Weighted Pull-up
Weighted Pull-up is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Weighted Pull-up demonstration · © GymiaFit
Weighted Pull-up at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Weighted Pull-up step by step
- 1Grab the pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
- 2Hang from the bar with your arms fully extended and your body straight.
- 3Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
- 4Continue pulling until your chin is above the bar.
- 5Pause for a moment at the top, then slowly lower your body back down to the starting position.
- 6Repeat for the desired number of repetitions.
Weighted Pull-up — questions
What muscles does the Weighted Pull-up work?
The Weighted Pull-up primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Weighted Pull-up?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Pull-up suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Pull-up?
Weighted Close Grip Chin-up On Dip Cage, Weighted One Hand Pull Up, Weighted Muscle Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Pull-up demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.