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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Back

Weighted Pull-Up

BodyweightCompoundTakes some practice
Front
Back
Primary Secondary

Works

Upper back & lats

Also biceps, forearms

You need

Pull-up bar, Weight plate

How to do itPicture · 3 steps
  1. 1Weight on a dip belt, hanging still
  2. 2Start every rep from a dead hang
  3. 3Chin clears the bar each time

Most common mistake

Kipping or cutting the bottom short to move more weight.

Watch a demo
A
For back
#12 of 40
See the full list →
Research
81
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tension · 35%4/5
Loaded stretch · 25%5/5
Progression · 20%5/5
Low cost · 20%3/5
How scores work

Machine taken? Swap to

  • SMachine RowMachine
  • SAssisted Pull-UpMachine
  • SLat PulldownCable
  • A45° Back ExtensionBodyweight

Takes

None yet
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