Body weight
Weighted pull-up
Weighted pull-up mainly works your lats. It also helps your biceps, upper back, forearms, and abs.
Step by step
- Secure the belt, hang with arms straight, chest out.
- Pull your chest toward the bar, elbows down.
- Lower under control to a full hang.
What you should feel
Strong work in your lats and biceps; your shoulders and elbows should not hurt.
Common mistake
Cutting the range short with heavy weight; use less load and go fully down each rep.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Lat pulldownLats
Dumbbell pulloverLats, Chest
Close-grip lat pulldownLats
Underhand lat pulldownLats
V-bar pulldownLats
One-arm lat pulldownLatsQuestions
What muscles does the weighted pull-up work?
Weighted pull-up mainly works your lats. It also helps your biceps, upper back, forearms, and abs.
Can I do the weighted pull-up at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the weighted pull-up?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
JOGO Fuel
Get a training plan built around your goal
Save it, log your meals, get days built around your games and a coach that explains every change. Free, with your JOGO account.
Start free