Exercise library
Back
Weighted Pull-Up
No equipment needed
- Primary muscle
- Back
- Also works
- Biceps, Core
- Equipment
- Bodyweight
- Movement pattern
- Vertical pull
- Role in a program
- Anchor lift
How to do it
Attach added load with a dip belt and hang from the bar with an overhand grip. Pull until your chin clears the bar with strict form, then lower slowly to full extension.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Chin-UpBodyweightVertical pull
- Close-Grip Pull-UpBodyweightVertical pull
- Neutral-Grip Pull-UpBodyweightVertical pull
- Wide-Grip Pull-UpBodyweightVertical pull
- Assisted Pull-Up (Machine)MachineVertical pull
- Band Lat PulldownBandVertical pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: