# Pull Up (Weighted)

> A pull-up with extra load on a belt that builds lat strength once bodyweight pull-ups get easy.

Page: https://fitnessie.app/exercises/weighted-pull-up/
Type: Bodyweight · Pull
Demo video: https://fitnessie.app/demos/pull-up-weighted/df6dd66c5ce75f3c.mp4

## How to do it

1. Fit the weight to a dip belt at your waist.
2. Grip the bar slightly wider than your shoulders and hang with your arms straight, feet off the floor.
3. Brace your glutes and core, then pull until your chin is about even with the bar or over it.
4. Lower under control to a full hang.

## Key cues

- Hang freely, grip tight
- Grip a little wider than shoulders
- Chin to the bar
- Slow lowering

## Common mistakes

- Letting the weight swing
- Cutting the range short above the bar
- Dropping into the hang instead of lowering
- Starting each rep from bent arms

## Muscles worked

- Primary: Lats
- Secondary: Biceps, rear delts and forearms

## Equipment

Pull-up bar, dip belt and weight plate.

## Variations

- [Pull Up](https://fitnessie.app/exercises/pull-up/)
- [Pull Up (Assisted)](https://fitnessie.app/exercises/assisted-pull-up/)
- [Pull Up (Neutral Grip)](https://fitnessie.app/exercises/neutral-grip-pull-up/)

## References

- [BarBend: Weighted Pull-Up](https://barbend.com/weighted-pull-up/)
- [StrengthLog: Pull-Up](https://www.strengthlog.com/pull-up/)
- [NASM: Pull-Up](https://www.nasm.org/resource-center/exercise-library/pull-up)