Videos
Get your personalized program! 🎯
Stop wasting time with random exercises
Our coach creates a custom training program adapted to your goals, level, and available equipment. Get results faster with a structured plan designed just for you.
Instructions
- Attach weight securely to a dip belt around your waist.
- Grip the pull-up bar with hands slightly wider than shoulder-width, palms facing forward.
- Hang with arms fully extended and core engaged.
- Pull your body upward until your chin clears the bar.
- Lower yourself back down under control to full arm extension.
- Repeat for the desired number of repetitions.
Technical tips
- Avoid swinging or kipping; keep the movement strict.
- Engage your lats by pulling your elbows down and back.
- Keep your core tight to prevent excessive arching.
- Choose an appropriate weight that allows controlled reps.
Breathing tips
- Inhale deeply at the bottom hang position.
- Exhale as you pull your body upward.
- Inhale again while lowering back down slowly.
Medical restrictions
- Shoulder impingement or instability
- Elbow tendinitis
- Lower back injury
- Recent wrist or forearm injury
Description
The weighted pull up is an advanced strength exercise designed to increase upper body power, muscle mass, and pulling strength by adding external resistance to the traditional pull up. Using a kettlebell attached to a dip belt, this variation challenges the back and biceps while demanding greater core stabilization. Because the exercise involves lifting a significant portion of bodyweight plus additional load, it is highly effective for building latissimus dorsi thickness, biceps strength, and grip endurance. Weighted pull ups are commonly used in bodybuilding, calisthenics, CrossFit, and athletic performance training to improve pull-up capacity, enhance pulling mechanics, and prepare for advanced movements such as muscle-ups. By progressively overloading the pull up, lifters can break through plateaus and stimulate new muscle growth. Beyond aesthetic benefits, this exercise also develops functional pulling strength useful for climbing, grappling, and sports requiring upper body power. As a compound movement, weighted pull ups recruit multiple joints and muscle groups, making them efficient for overall strength development. They should be performed with strict form, controlled tempo, and appropriate load selection to minimize injury risk while maximizing performance outcomes.