Weighted Pull-Up Guide: How to Master Weighted Pull-Ups

Weighted pull-ups are a strength-training exercise in which you wear weights while performing a standard bodyweight pull-up. A weight belt or weighted vest supplies the added weight during the exercise, and this additional weight helps you build even more muscle during your pull-up workout. Weighted pull-ups are a great exercise for building muscle and increasing upper-body strength. If you do not have access to a weight belt or weighted vest, you can perform weighted pull-ups using resistance bands, dumbbells, kettlebells, a barbell, or a dip belt outfitted with barbell plates.

This simple calisthenics workout offers several notable benefits.

1. 1. Weighted pull-ups improve core strength. When performed properly, weighted pull-ups offer added intensity to activated core muscles.
2. 2. Weighted pull-ups can help you achieve defined back muscles. Weighted pull-ups intensify the activation of your back muscles—such as your rhomboids and trapezius muscles—giving your back muscles more definition.
3. 3. Weighted pull-ups are a great exercise for a variety of athletes. The range of motion and grip strength required for weighted pull-ups can help improve the performance of rock climbers, gymnasts, and bodybuilders training for weightlifting.

For weighted pull-ups, begin by performing 2–3 sets of 5–10 repetitions. Choose your weight, sets, and repetitions based on your ability to maintain good technique throughout all sets and repetitions.

1. 1. Stand on a plyometric box or a secure flat bench. Place a pull-up belt around your waist with the appropriately sized weight plate. Grab the pull-up bar with a full overhand grip. Your grip should be about shoulder-width apart or slightly wider than your shoulders.
2. 2. Step off of the box and achieve a dead hang position by allowing your legs to hang. Your arms and legs should be long. Your elbows should be slightly bent. Squeeze your glutes and quads. Engage your core. Your ribs should be down and your pelvis should be slightly tucked.
3. 3. Rotate your shoulders outward to engage your lats. Your shoulder blades should be upwardly rotated away from your spine. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
4. 4. Initiate the upward movement by simultaneously pulling your shoulder blades down and pulling your elbows towards your body. Continue to pull your shoulder blades toward your spine and squeeze your upper back and lat muscles until your collar bone reaches the pull-up bar. Pause at the top position of the movement.
5. 5. Begin the downward movement by simultaneously straightening your arms and allowing your shoulder blades to upwardly rotate and move away from your spine. Slowly lower yourself back to the starting position. Your arms should be long with a slight bend in your elbows. Your shoulder blades should be away from your spine.
6. 6. Repeat the weighted pull-up for your desired number of repetitions.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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