Weighted Pull-Up
Quick Information
Category
Strength
Difficulty
Advanced
Equipment
Pull-Up Bar, Dip Belt, Plates
Primary muscle group
Latissimus Dorsi, Biceps Brachii
Secondary muscle groups
Lower Trapezius, Rhomboids, Teres Major, Forearms
Movement pattern
Vertical Pull
Training goal
Maximal Strength, Hypertrophy
Sport
General, Climbing, Combat Sports, Gymnastics
Overview
How to Perform
Coaching Cues
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Band-assisted pull-up, then bodyweight pull-up, then weighted pull-up with progressive load.
Regressions
Bodyweight pull-up, inverted row, or an eccentric-only lowering from the top.
When to Use It
When to use
As the main pulling lift of an upper-body session, before higher-rep accessory rows.
When not to use
With an irritated elbow or shoulder, or before the athlete can perform eight clean bodyweight repetitions.
Programming
4 to 5 sets of 3 to 6 repetitions, adding load once six clean repetitions are achieved.
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