Weighted Pull Up

Wide back
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Coach's Tips

It is recommended for those who find pull-up too easy. Be careful of injuries and go up so that your chest touches the bar!

How to Weighted Pull Up

Starting Position

1. Stand directly below a pull-up bar that is slightly higher than arm_ length away from the ground.

2. Grip the bar with your palms facing away from you, slightly wider than shoulder width apart.

3. Place a weighted belt around your waist.

4. Position your feet together with your arms straight and your body in a hanging position.

Proper Form

1. Begin the movement by pulling your body up until your chin is over the bar.

2. Focus on using your back muscles to pull your body up, rather than your arms.

3. Hold for a moment at the top of the movement, then slowly lower your body back to the start position.

Breathing Technique

1. As you pull yourself up, breathe out.

2. As you lower your body back to the start position, breathe in.


1. Make sure to keep your core engaged and your body in a straight line throughout the exercise.

2. Be careful not to swing or kip your body as you perform the pull-up.

3. Start with a light weight and gradually increase the weight as you become more comfortable with the movement.

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