Exercise guide
Weighted Pull Ups
Weighted Pull Ups add external resistance to a standard overhand pull-up. The lats provide the main pulling effort, while the biceps and middle back assist as the body rises toward the bar.
Training context
Keeping Weighted Pull Ups Controlled
Added weight should hang securely without striking the legs or causing the body to swing. A dip belt, vest, or other purpose-built loading method should be checked before every set.
Use the same grip and range when comparing progress. Reduce the load when repetitions become shorter or the chin is reached by kicking or excessive torso movement.
Technique overview
Control the added load beneath the body
Secure the weight before taking the bar and begin from a controlled hang. Drive the elbows down as the body rises, keeping the load from swinging. Reach the highest repeatable position without craning the neck, then lower under control until the arms are extended. Step onto a platform before removing the belt or load.
Treat this as an overview and use a range, pace, and setup you can control.