Weighted Pull-Up
A pull-up performed with added weight, for lifters who've outgrown bodyweight pull-ups.
Equipment: Pull-up bar
How to do it
- 1Attach a weight using a dip belt or hold a dumbbell between your feet, then hang from the bar with a shoulder-width overhand grip.
- 2Pull your chin above the bar with strict form, avoiding any swinging.
- 3Lower back to a full hang with control.
Common mistakes
- Adding weight before you can do at least 8-10 strict bodyweight pull-ups.
- Using momentum or kipping to move the added load.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Weighted Pull-Up safe for beginners?
The Weighted Pull-Up is tagged advanced, meaning it generally works best once you already have some pull training experience. If you're new to training, the Pull-Up builds the same kind of movement with less demand, which makes it a reasonable place to start.
See the Pull-UpWhat muscles does the Weighted Pull-Up work?
The primary mover is your back. As a pull movement, it also involves your biceps and rear shoulders.
What can I substitute if I don't have a pull-up bar for the Weighted Pull-Up?
The Lat Pulldown trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a pull-up bar available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Lat PulldownRelated exercises
Learn more
Want a full plan built around exercises like this one? Try the workout plan tool.