How to do the weighted pull up

Step by step

1. Attach a weight plate to yourself with a weight belt.
2. Reach up and grab the pull-up bar with an even overhand grip.
3. Bring your shoulders back, engage your abs, and take a breath.
4. Pull yourself up in one fluid motion and exhale at the top.
5. Lower yourself slowly and breathe in, keeping your feet off the floor.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the weighted pull up

• 6-Week Bigger Arms3 × 6
• 6-Week Mass Builder3 × 6
• 6-Week Back Builder3 × 6
• 8-Week Bench PR4 × 5
• 8-Week Deadlift PR4 × 5
• PHUL3 × 6
• PPLUL3 × 6
• Arnold Split4 × 8

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.