Weighted Pull-Ups: How to Do It, Muscles Worked & Form Tips

Muscle group: Back
Primary muscles: Lats
Secondary muscles: Biceps and middle back
Equipment: Weighted
Type: Compound
Level: Intermediate

Video: “How To Do A Weighted Pull Up? | Weighted Pull Up Form Guide” by Thibaut on YouTube.

How to do the Weighted Pull-Ups

Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.
Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing yourshoulder blades back and down as you reach the top contracted position.
After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.

Muscles worked

The Weighted Pull-Ups mainly works your lats, with help from your biceps and middle back.

Weighted Pull-Ups start and finish positions

Weighted Pull-Ups: Starting position — Starting position

Weighted Pull-Ups: Ending position — Ending position

Track your Weighted Pull-Ups progress

Getting stronger means beating last time. GymGod shows your last weights and reps for every exercise, including this one, so you always know what to beat.

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