Weighted Pull-Up

Start

Finish

How to do it

Hang a dumbbell or plate from a dip belt, or pinch a dumbbell between the feet, then perform a full-range pull-up from dead hang to chin over bar.

Muscles worked

Primary: back · Also works: biceps, core

Equipment

Pull-up bar, Full gym

Common mistakes

• Adding weight before you own eight clean bodyweight reps, which shortens every rep
• Letting the load swing so the body pendulums through the rep
• Jumping off at the top and dropping the weight rather than lowering and stepping down

Variations

• Weighted chin-up with an underhand grip
• Weighted neutral-grip pull-up

Can't do this one? Swap it for

• Pull-Up
• Chin-Up
• Lat Pulldown

Related exercises

• Pull-Upback
• Lat Pulldownback
• Barbell Bent-Over Rowback
• Single-Arm Dumbbell Rowback
• Resistance Band Rowback
• Inverted Rowback