Weighted Pull Up

Weighted Pull Up


This exercise involves performing a pull up while holding additional weight, typically using a weight belt or weighted vest. It is a challenging upper body exercise that targets the back, shoulders, and arms.

Muscle Group

Equipment Required

Weighted Pull Up Instructions

  1. Attach a weight to a weight belt or hold a dumbbell between your feet.
  2. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
  3. Engage your shoulder blades and pull yourself up towards the bar until your chin is above the bar.
  4. Lower yourself back down to the starting position with control.
  5. Repeat for the desired number of repetitions.

Weighted Pull Up Form & Visual

Weighted Pull Up

Weighted Pull Up Benefits

  • Increases upper body strength and muscle mass
  • Targets multiple muscle groups including the back, biceps, and shoulders
  • Improves grip strength and forearm muscles
  • Can be modified for different fitness levels by adjusting weight or using assistance bands
  • Helps with overall body control and stability

Weighted Pull Up Muscles Worked

  • Latissimus dorsi
  • Trapezius
  • Rhomboids
  • Biceps brachii
  • Brachialis
  • Brachioradialis
  • Forearm muscles

Weighted Pull Up Variations & Alternatives