Pull Up (Weighted)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Attach weight to a dip belt, or wear a weighted vest, or hold a dumbbell between your feet or knees.
   • Grip the pull-up bar with an overhand grip at about shoulder width.
   • Hang with arms fully extended and engage your shoulder blades.
2. Step 2Execution
   • Initiate the pull by depressing your shoulder blades and driving elbows down.
   • Pull until your chin clears the bar.
   • Squeeze your lats hard at the top of the movement.
   • Keep your core tight to prevent swinging, especially with added weight.
3. Step 3Lowering
   • Lower yourself slowly and under control — the eccentric is critical for strength gains.
   • Return to a full hang with arms extended before starting the next rep.
   • Avoid dropping quickly, as the added weight increases joint stress.
4. Step 4Tips
   • Only add weight once you can perform 8–10 strict bodyweight pull-ups.
   • Start with small weight increments (2.5–5 lbs) and progress gradually.
   • A dip belt is the most secure method for adding weight.
   • Maintain strict form — avoid kipping or swinging with added weight.