Weighted Pull Ups

Weighted Pull Ups is a strength - externally loaded vertical pull exercise involving Latissimus dorsi. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Latissimus dorsi
Secondary muscles: Biceps brachii, Rhomboids and middle trapezius
Exercise type: Strength - externally loaded vertical pull

Exercise technique

Belt
Attach a plate to a sturdy dip belt and inspect the chain and locks.
Entry
Use a stable step to take a shoulder-width overhand grip.
Hang
Settle the load between your legs and establish shoulder control.
Pull
Drive elbows down and back to raise yourself.
Top
Stop when the head can pass hand height without reaching through the neck.
Lower
Slowly extend arms while limiting load swing.
Exit
Step securely onto the platform before removing the belt load.

Key technique points

Add external load in small controlled increments.
Prevent the plate hitting your knees.
Close the grip fully.
Do not use leg momentum.
Do not drop onto the shoulders at the bottom.
Finish the set before losing descent strength.

Common mistakes

Loose belt

Do not let the added weight slide around the pelvis.

Swinging the plate

Do not start upward with the pendulum momentum of the load.

Excessive load

Do not reduce controlled pull-up travel to a few centimeters.

Reaching the head

Do not imitate the top target by throwing your neck backward.

Dropping to the bottom

Do not apply sudden shoulder traction under added load.

Jumping while loaded

Do not grab the bar or descend to the floor without using a step.

Frequently asked questions