How to Do the Weighted Pull Up
The weighted pull-up adds load with a belt or a dumbbell to the standard pull-up, building lat and arm strength once bodyweight reps get easy. It suits advanced lifters who can already do several strict pull-ups.
Log every set of your Weighted Pull Up in Superlift
Muscles worked
Primary
- Lats
- Biceps
Secondary
- None to speak of
How to do the Weighted Pull Up
- 1
Attach a weight with a dip belt, or secure a dumbbell between your feet.
- 2
Grip the bar slightly wider than shoulder-width and hang with straight arms.
- 3
Pull your shoulders down and brace your core.
- 4
Pull your chest toward the bar by driving your elbows down and back.
- 5
Get your chin clearly over the bar.
- 6
Lower yourself slowly to a full hang.
- 7
Pause at the bottom before the next rep.
Form cues to remember
- Elbows down toward your hips
- Full hang at the bottom
- Don't kick or swing
- Chin over the bar
Weighted Pull Up video tutorial
Common mistakes
Partial range of motion
Lower to a full hang every rep and pull until your chin clears the bar.
Kipping or swinging
Slow your pace and keep your legs still.
Adding weight too soon
Move up once you can do about 8–10 strict bodyweight reps.
Dropping the weight on the way down
Control the lowering phase for 2–3 seconds.
Sets and reps
| Strength | 4–5 sets of 3–6 reps, 2–3 minutes rest |
|---|---|
| Muscle growth | 3–4 sets of 6–10 reps with a light-to-moderate load |
Hanging with extra weight stresses your shoulders and elbows. Increase load in small steps and drop back to bodyweight if joints get irritated.
Superlift for iPhone
Track your Weighted Pull Up and watch it go up
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Weighted Pull Up FAQ
How much weight should I add to pull-ups?
Start with 5–10 lb (2.5–5 kg) once you can do 8–10 strict bodyweight reps. Add small amounts gradually.
Are weighted pull-ups better than lat pulldowns?
Both train your lats. Pull-ups also challenge your core and grip, while pulldowns are easier to load in small steps.
How do I hold a dumbbell between my feet for weighted pull-ups?
Squeeze it between your ankles or feet, or use a belt with a chain. A belt is more secure for heavier loads.
