Exercise library
Lats · Pull-up Bar
Weighted Pull-Up
Difficulty
Advanced
Sets
3–5
Reps
5–10
Equipment
Pull-up Bar
Target muscles
Primary Lats
Secondary: Biceps, Upper Back
Variations
- · Wide-grip Weighted Pull-Up
- · Neutral-grip Weighted Pull-Up
- · Tempo Weighted Pull-Up
Proper form
- 01 Start from a full dead hang with active shoulders.
- 02 Pull the elbows down and back, driving toward the hip pockets.
- 03 Bring the chin over the bar (or upper chest to the bar) at the top.
- 04 Lower under control to a full stretch.
Common mistakes
- × Kipping when strict reps are prescribed.
- × Cutting the range short at the top or bottom.
- × Letting the shoulders shrug into the ears.
Tips
- ✓ Add band or machine assistance to build strict rep capacity.
- ✓ Program at least twice-weekly vertical pulling.
- ✓ Progress by adding load only after 8+ strict reps at bodyweight.
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