Weighted Pull-Up
Add load with a belt and pull the chin over the bar, controlling the descent to a full hang.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Lats, Upper back, Biceps
- Equipment
- Bodyweight
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the lats, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Weighted Pull-Up work?
- The Weighted Pull-Up mainly works the lats, upper back and biceps.
- What equipment do you need for the Weighted Pull-Up?
- None: it is a bodyweight exercise.
- How many sets and reps of the Weighted Pull-Up?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Weighted Pull-Up?
- Band Lat Pulldown, Barbell Bent-Over Row, Barbell Rack Chin and Barbell Underhand Bent-Over Row work the same main muscle.
Program it for your clients
Coaches add the Weighted Pull-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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