Weighted Pull-Up
The weighted pull-up is the foundation of elite pulling strength. Adding external load to pull-ups builds the raw pulling power needed for advanced skills like front lever and one-arm pull-up while developing significant upper body muscle mass.
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1RM Calculator
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Prerequisites
Key Muscles Used
Latissimus Dorsi
Primary puller
Biceps Brachii
Elbow flexion
Rear Deltoids
Shoulder extension support
Grip / Forearms
Weight support
Progression Roadmap
Bodyweight Mastery
Build base before adding weight
12-15 reps
target
Light Load
Begin progressive overload
+10-25 lbs x 5-8
target
Moderate Load
Build strength foundation
+25-50 lbs x 5
target
Heavy Load
Approach advanced territory
+50-75 lbs x 3-5
target
Elite Load
Elite weighted pulling strength
+75-100+ lbs
target
Common Training Mistakes
Kipping or Swinging
Using momentum instead of strict pulling strength.
Incomplete ROM
Not reaching full hang at bottom or chin over bar at top.
Adding Weight Too Fast
Progressive overload should be gradual to avoid injury.
Neglecting Grip Training
Grip often limits weighted pull-up potential.