Instructions

1

Stand beneath a pull-up bar with feet hip-width apart. Grip the bar with hands slightly wider than shoulder-width, using an overhand (pronated) grip. Hang from the bar with arms fully extended and core engaged.

2

Depress and retract your scapulae to prepare for the pull. Engage your core and maintain a neutral spine. Initiate the movement by thinking about pulling elbows down rather than pulling hands up.

3

Lower your body in a controlled manner by extending your arms, allowing the bar to rise toward shoulder height. Maintain slight tension in the lats throughout the descent. Keep your torso upright and avoid excessive swing.

4

Pull yourself upward by driving elbows down and back, bringing chin above the bar level. Focus on bringing shoulders down and back to maximize lat contraction. Return to full arm extension in a controlled manner without dropping.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESTrapezius, Rhomboids, Biceps Brachii, Pectoralis Major

EQUIPMENTWeighted

DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Weighted Pull-up because it challenges the Latissimus Dorsi through a dynamic range of motion. By relying on Weighted, it reinforces proper movement patterns and builds robust strength in the Back region.

Benefits

Reduces the likelihood of Back injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Using excessive momentum to swing the Weighted rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.

Pro Tips

If you feel this primarily in your joints rather than the Latissimus Dorsi, instantly lower the weight and readjust your Weighted setup.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Trapezius, Rhomboids, Biceps Brachii, Pectoralis Major to maintain control of the Weighted.

Exercise Variations

Dumbbell Weighted Pull-up
Cable Weighted Pull-up
Banded Weighted Pull-up

Weighted Pull-up