The Weighted Pull Ups is a expert-friendly bodyweight strength exercise that targets the lats and middle back, with the biceps, shoulders, traps and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesLats, Middle Back
Secondary musclesBiceps, Shoulders, Traps, Abs
EquipmentBodyweight
LevelExpert
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Weighted Pull Ups
Load a dip belt with the prescribed weight and fasten it around your waist.
Take an overhand grip on the bar slightly wider than your shoulders and hang with straight arms.
Brace your abs and squeeze your glutes so the load stops swinging.
Depress your shoulder blades, then drive your elbows down until your chin clears the bar.
Pause at the top with the lats fully shortened and the neck neutral.
Lower under control to near full arm extension and repeat.
02 The payoff
Why it earns its spot
Extends vertical pull progression once bodyweight reps are no longer challenging.
Keeps the lats as prime mover while raising the absolute load.
Trains bracing under load because the extra weight punishes swinging.
03 Don't do this
Common mistakes
Kipping the load up with the hips, which converts a strength rep into a swing.
Overextending the lower back to shorten the range, which loads the spine instead of the lats.
Adding weight before strict bodyweight reps are solid, which forces partial range reps.
Dropping into the bottom position, which puts the loaded stretch on the shoulders without control.
EGON Put it on record
Track it in EGON.
Log every set of the Weighted Pull Ups, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
