Weighted pull-ups

Home › Exercises › Back › Weighted pull-ups

How to do it

Weighted pull-up. Add weight belt when bodyweight is too easy. Progressive overload for pull-ups.

Muscles worked

Mainly espalda. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As a compound lift, it fits in 3–5 sets of 5–12 reps leaving 1–3 reps in reserve (RIR). Prioritize it at the start of the session, when you're fresh.

Common mistakes to avoid

• Pulling with the arms instead of starting the movement by retracting the shoulder blades and driving the elbows back.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Conventional deadlift
• Pull-ups
• Lat pulldown
• Barbell row
• Single-arm dumbbell row

Add it to your routine

FitnessAI can generate a personalized routine that includes Weighted pull-ups based on your level, goal and available days.

Frequently asked questions

What muscles does Weighted pull-ups work?

Weighted pull-ups mainly works the espalda muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Weighted pull-ups should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for espalda to your level (about 10–20 sets per muscle per week).

Is Weighted pull-ups good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow espalda.

⚡ Create your free routine in 60s

Personalized gym routine generator. 100% free, no card. Science-based engine: periodization, RIR and automatic progression.