Weighted Pull-Up

Perfecting weighted pull-ups boosts power, strength, and endurance, enhancing performance in other exercises for optimal training success. This is your master guide from start to finish to get you there. 

We will take you through how to do it, provide you with expert tips, and give you the perfect sets, and reps markers to work from. We’ll also help you on how to start programming them into your workout. 

Let’s take a look at the weighted pull-up in more detail below.

How To Do

  1. Always start with a warm-up. When it comes to weighted pull-ups, think about warming up your back and shoulder muscles with some dynamic stretching.
  2. Attach the weight belt, if you’ve never used one of these before, ask for help from an instructor in the gym. 
  3. With your hands slightly wider than shoulder-width apart, grab the bar with palms facing away from you. This is known as a pronated grip.
  4. Pull your shoulder blades back. Imagine pulling your shoulder blades into your back pockets, and engaging your core. This is the correct starting position.
  5. With control, pull yourself up until your chin is above the bar.
  6. Once above, gradually lower yourself back to the starting position with quality form. 
  7. Easy as that! All you need to do now is repeat for the desired reps!

Tips From Expert

  • Quality over quantity here, focus on your form. If you feel you’re struggling with the weight, reduce it until you can perform with perfect form.
  • Patience! Take your time with progression, don’t rush it. Think about slowing the exercise down before progressing with more weight. 
  • Get that camera out! Record yourself doing it to make sure your form is correct.
  • Grip strong and hard! Always make sure to have a firm grip on the bar, this ensures you’re using every muscle efficiently, maximizing the exercise to its full potential.

Optimal Sets and Reps

This is your science-backed guide to the optimal amount of sets and reps for your goals.

Training Type Sets Reps
Strength Training 3–5 3–6
Hypertrophy 3–4 8–15
Endurance Training 2–3 12–25
Power Training 3–5 1–4
Optimal Sets & Reps of Weighted Pull-Up

How to Put in Your Workout Split

  • This multi-functional exercise can seamlessly fit into a pull day. This is all about working on that pulling motion to achieve functional strength. This may also be beneficial during a general upper-body day. 
  • The weighted pull is an exercise that tests the upper body, specifically targeting the main back muscles. When programming it into your workout routine, plan appropriate rest time before hitting the upper body again.
  • If you’re looking to use it for hypertrophy, or building muscle size, you want to complete 815 reps. Choose a weight that provides adequate difficulty by the end of the reps. After finishing, rest for 1 minute to 90 seconds.
  • For strength training, utilize fewer reps to maximize muscle strength. Rest for 35 minutes after completing each set.
  • To improve endurance, utilize lighter weights but increase the reps, aiming for the 25-rep mark, with 3060 seconds rest between sets. 
  • You can use this exercise as part of a super-set (two or more exercises back to back without rest). To do so, follow with an exercise that is an easier variation.  such as a machine on a lighter weight setting.
  • Always start by setting some realistic workout goals with the help of a health professional. Following this, read the table above to find the right sets and reps.

Primary Muscle Groups

Latissimus Dorsi

Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.

Latissimus Dorsi

Have you ever heard of someone in the gym talking about growing their wings? Well, they are talking about developing their latissimus dorsi muscles. These are the large muscles on your back that give you that wing-like appearance. And the pull-up achieves that.

This exercise intensely engages the latissimus dorsi, causing micro-muscle tears during the pull and lowering phase. But don't worry – this is a good thing! With proper nutrition and adequate recovery, these micro-tears heal, resulting in muscle growth and increased strength. 

Over time, this causes the muscles to grow back bigger and stronger than ever before, giving you impressive wings and significantly enhancing your upper body strength and overall physique. Incorporating pull-ups into your routine is essential for anyone looking to build a powerful, well-defined back.

Secondary Muscle Groups

Upper Trapezius

Triangular shaped muscles located between your neck and shoulder blades.

Middle Trapezius

Muscles located in the middle of your back between your upper and lower traps.

Biceps Long Head

Most outside part of your bicep.The front of your upper arm.

Biceps Short Head

Most inside portion of the biceps. Located at the front of your upper arm closest to your chest.

Brachialis

Muscle which starts at the middle of your upper arm and connects just below the elbow.

Wrist Flexors

Muscles that span the inside of your lower arm, between your elbow and wrist palm side up.

Wrist Extensors

Muscles that make up the back portion of your lower arm, between your elbow and wrist.

Brachioradialis

Muscle located between outside portion of your forearm from the elbow to the wrist.

Posterior Deltoid

Muscles located at the back of your shoulder. Helps with posture.

Biceps Long Head

When performing the weighted pull-up, you’re going to get an extra bang for your buck with increased bicep strength. The weighted pull-up engages the biceps long head both on the way up and on the way back down. 

This allows for increased strength and size, but also shoulder stability. In addition, strengthening the biceps long head enhances your ability to perform other pulling movements, optimizing your time spent in the gym!

Biceps Short Head

When the elbow is flexed on the way up, the bicep short head is engaged. Results include defined biceps and improved arm functionality, enhancing strength and control in both the arm and shoulder. 

Additionally, targeting the bicep short head also helps prevent muscular imbalances leading to supported joint health. This is always a benefit when it comes to avoiding injuries and progressing with your training!

Upper Trapezius

When the upper trapezius is engaged as a secondary mover in the weighted pull-up, this will result in improved posture and more protection against injuries. Along with this, that extra support will carry over into other exercises like deadlifts, rows, and shoulder presses. 

Middle Trapezius

The middle part plays a part in scapular retraction, think pulling the shoulders back. When retracting the shoulder blades to complete the pull-up, you can improve stability and all-around back strength. It's perfect for combatting that hunched-over posture look.

Posterior Deltoid

The posterior deltoid is engaged and activated on the way up in the weighted pull-up. Stronger posterior deltoids enhance shoulder protection and strength. These are essential for various movements like reaching, pressing, pushing, and pulling. 

Remember that moment when you felt something tweak in your shoulder as you reached up high? Well, this is the exercise that provides that reduced risk of those nasty niggles. 

Brachialis 

This muscle is located beneath the biceps, leading into the forearms. Building size and strength in your brachialis gives thickness to your upper arm.

You’ll also achieve balanced muscle development, reducing the risk of injuries from muscular imbalances, along with aesthetic improvements.

Brachioradialis

The brachioradialis, a key muscle in the forearm, plays an important role in the weighted pull-up. It’s highly active during elbow flexion, especially with a neutral or pronated grip. 

When we talk about grip strength, this muscle is at the heart of it. Strengthening it improves any movements that require forearm strength.

Wrist Flexors 

The wrist flexors are crucial for form when it comes to the weighted pull-up. Weak wrists mean a weak pull-up. 

The wrist flexors ensure a firm grip on the bar, allowing the rest of the muscles to follow on and perform. Strengthening these muscles will enhance the control and performance of any related upper-body exercises that involve the wrists.

Wrist Extensors

Working in tandem with the wrist flexors, the wrist extensors stabilize the wrist joint. 

If you have ever done a pull-up, you will notice the wrists tire out first and not the major muscles. So, strengthening these is key. 

Strengthening these muscles through weighted pull-ups improves flexor to extensor balance, aiding in more compound exercises like push-ups and presses.

Equipment

Pull Up Bar

Weight Plate

Chain

Weight Plate

These are primarily used on barbells for a wide range of powerlifting exercises. Ensure they are firmly on the bar with the safety clips in place.

Chain

These provide a fantastic way to match your lifting leverages. The dynamic tension is great for developing strength. Ensure you fix them firmly to the bar

Pull Up Bar

This is great for compound upper-body movements. Make sure you set it up in a suitable area with a higher ceiling. Ensure a secure grip to avoid falls.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Who Should Do?

Athetes

For athletes, weighted pull-ups are a game changer. Any athlete that performs a sport that involves a pulling motion; rock climbing, gymnastics, and rowing will see improved performance.

This exercise will push your muscles to failure. By coming back to do it again with consistency, you will see incredible strength and endurance gains.

Fitness Enthusiates And Bodybuilders

For fitness enthusiasts and body-builders who have perfected the normal pull-up, please do not hold out on the weighted pull-up! This is the upper-body exercise that will lead you to all the gains you could dream of. 

Lats, biceps, forearms; we can’t stress enough how many muscles are targeted in this exercise. By programming them into your workout routine, you’ll elevate your physical strength and endurance. Also, it’ll keep your workout routine dynamic and challenging. A complete win.

Older Adults

Older adults should do weighted pull-ups. As we age, it’s important to preserve muscle mass and bone density to stay as active and independent as possible. 

Transitioning from body weight to weighted pulls provides a great challenge, stimulating muscle growth and endurance. But always make sure to consult a healthcare professional first. It’s important to perform appropriate exercises for your ability level and age.

Who Should Not Do?

Beginners

If you’re new to pull-ups, start off with the bodyweight variation. Injuries, poor form, and lower self-confidence can come from diving straight into the weighted ones. 

Gradually working into the weighted pull-up allows you to master your technique. It also ensures your muscles and joints are primed for the added weight.

Anyone Rehabbing A Shoulder Injury

The added intensity of the weighted pull-up can aggravate existing problems and only cause them to get worse. The shoulder joint is especially delicate and needs time and proper rehab to recover. 

Benefits Of The Weighted Pull-Up

Strength And Hypertrophy

When looking for strength and hypertrophy, weighted pull-ups are our upper-body go-to. Intensity is an important determinant of muscular hypertrophy. Adding extra weight to an already tough exercise allows for an added challenge which results in significant gains. 

It’s a compound exercise so you’re getting that bang for your buck, hitting many muscles.

A Stronger Grip

Holding onto the bar with all that added weight demands substantial forearm and hand strength. This extra strength carries over into better forms of other exercises as well, deadlifts, rows, presses, and so on. A stronger grip has also shown benefits for the longevity of older adults, now that’s a huge benefit.

Balance And Body Control

As discussed, the weighted pull-up is a compound movement, and some of the muscles involved in this are those core muscles. 

When we strengthen these muscles, we also improve our balance and control in everyday life. This also leads to a reduced risk of injuries, improved body mechanics, and promoting overall health. 

Improvements In Other Exercises

Better back and bicep strength goes a long way, especially in other compound exercises. Examples include exercises such as deadlifts, rows, and the bench press. The enhanced strength throughout the upper body provides extra support to any sport or higher-intensity workout. 

Frequently Asked Questions

Are weighted pull-ups effective?

100%. Bodyweight pull-ups are effective, so adding extra weight and performing a weighted pull-up builds strength, endurance, and overall body control.

What is the proper form for weighted pull-ups?

Grip the bar firmly with your palms facing away, hands slightly wider than shoulder width. Tuck your shoulders into your pockets, engage your core, and pull yourself up until your chin is above the bar.

Do weighted pull-ups build a big back?

Weighted pull-ups especially target the latissimus dorsi. When this muscle is built, you will see noticeable gains in the width and thickness of your back. Power and strength all around.

Are pull-ups harder if you weigh more?

They can be. However, it also means that you can build more strength and muscle with the added weight.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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