Exercise guide
Weighted Pull-Up
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Upper arms
The weighted pull-up is an elite compound movement that builds exceptional upper body pulling strength and muscle thickness by adding external resistance to the traditional pull-up. It primarily targets the latissimus dorsi and trapezius while heavily involving the biceps and forearms for grip stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Secure a weight plate using a dip belt around your waist or by gripping it firmly between your ankles or thighs.
- Grip the pull-up bar with an overhand grip (palms facing away), slightly wider than shoulder-width apart.
- Step off the platform or wall into a full 'dead hang' with arms fully extended and feet off the floor.
- Engage your core and squeeze your glutes to stabilize the added weight and prevent your body from swinging.
How to do it
- Initiate the pull by depressing your shoulder blades down and back, driving your elbows toward your ribcage.
- Exhale as you pull your chest toward the bar, aiming to bring your chin above the bar without straining your neck upward.
- Pause briefly at the top of the movement to maximize peak contraction in the lats and traps.
- Inhale as you lower yourself back to the starting position with a controlled 2-3 second tempo until your arms are fully extended.
Form checklist
- Maintain a proud chest and avoid letting your shoulders roll forward at the top.
- Keep your legs still and avoid 'kipping' or using momentum to lift the weight.
- Ensure a full range of motion: chin over the bar at the top and full elbow lockout at the bottom.
- Keep your core tight to prevent the weight plate from swinging and throwing off your center of gravity.
Pro tips
- Focus on pulling through your elbows rather than pulling with your hands to increase lat recruitment and reduce bicep fatigue.
- Imagine trying to 'break the bar' in half to create more tension in the upper back and stabilize the shoulder girdle.
Make it harder
- Implement a 3-second isometric hold at the top of each rep to increase time under tension.
- Slow down the eccentric (lowering) phase to 5 seconds to maximize muscle fiber breakdown and strength gains.
Frequently asked
- What muscles does the weighted pull-up work?
- The weighted pull-up primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.
- What equipment do you need for the weighted pull-up?
- The weighted pull-up uses pull up bar.
- Is the weighted pull-up good for beginners?
- The weighted pull-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.