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Weighted Pull-Up

Lats Upper backBicepsForearmsAbs Compound Pull-up barDip beltWeight plateDumbbellKettlebell
Demo (loops)

How to do it

Starting position

  1. At the pull-up bar, put on a weight belt and hang your desired plate.
  2. Grip the bar with an overhand grip wider than shoulder-width.
  3. Cross your feet and hold your body still so it does not swing.

Movement

  1. Open your chest toward the bar and pull yourself up.
  2. Pull yourself up until your chin completely clears the bar.
  3. Return to the starting position while keeping the hanging plate from swinging.

Breathing

Exhale as you pull yourself up and inhale as you lower down.

Cautions

  • Heavy weight can strain your shoulder joints, so start with a light weight.
  • Using momentum can cause a lower back injury, so keep your body straight.

Exercise info

Primary musclesLats
Secondary musclesUpper back · Biceps · Forearms · Abs
EquipmentPull-up barDip beltWeight plateDumbbellKettlebell
Movement patternVertical pull
Rep range4–8 reps
12 similar exercises

Representative exercise: Weighted Pull-Up

How GYMKC sets the weight for this exercise

This exercise starts with your bodyweight. Once you reach 4–8 reps, you add weight in 2.5 kg (5 lb) steps.

GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

Negative Pull-UpEasierAssisted Chin-up (low bar position)EasierWeighted Chin-UpHarderNegative Muscle UpHarderChin-UpSimilar exerciseSliding Floor Pulldown on TowelSimilar exerciseWide-Grip Lat PulldownSimilar exerciseBand Lat PulldownSame muscle · different equipmentSeated Chin-upSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.