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5 Benefits of Weighted Pull Ups – Why They’re the Best

Oct 23, 2017

5 benefits of weighted pull upPull-ups are one of those “all around great exercises”

And then when you add some extra weight to the mix, things get even better.

But have you wondered what exactly are the benefits of weighted pull-ups?

In this blog post we’re going to be diving into not only the benefits of pull-ups but more importantly the benefits of weighted pull-ups.

But before we get to the juicy content,

Dark Iron Fitness Dip BeltIf you’re looking for a high quality and simple way to add weight to you pull ups then definitely check out our Dark Iron Fitness dip belt.

Dark Iron Fitness Leather Weightlifting Dip Belt 

A dip belt is a simple and fast way to add weight to a multitude of exercises including pull-ups

Having a quality dip belt like the Dark Iron Fitness dip belt will make this option even better.

3 Ways to Add Weight for your Pull Up Exercise

  1. Add weight to a dipping belt using a weight plate.
  2. You can also add a dumbbell between your feet.
  3. Wear a weighted vest.

These 3 ways of adding weight to pull up exercise can increase strength and build muscle mass.

Benefits of Weighted Pull Ups

You Muscles are Working Harder – Target Muscles of Weighted Pull Up

target muscles - benefits of pulled up weightThe primary benefit of weight pull ups that you will gain is overall more muscle growth in terms of strength and size.

When you perform a weighted pull-up your muscles are going to be working harder compared to a normal pull up, which in turn leads to bigger gains compared to a normal pull up.

The primary muscles that are being targeted are:

  1. Latissimus Dorsi – it’s a muscle in your back that can be found from the armpit down to the waist. It also hits the biceps and the forearms.
  2. Rhomboids and Trapezius – these muscles are in the middle of the upper back, the midsection and the core. During stimulation, the muscle fibers break down by the time you start training. After sufficient rest, the muscles will grow again even bigger.

Source: http://healthyliving.azcentral.com/benefits-weighted-pullups-10017.html

Mastering Your Body Weight

Before doing a weighted pull up, first, you need to master your body weight.

Actually, you need to learn how to do a regular pull up first. As they say, practice makes perfect.

Doing 1 to 2 pull ups is not bad.

The important thing is you are trying to do pull ups until you are doing multiple sets of multiple reps with a good form.

Source: https://www.muscleclass.com/6-benefits-of-pullups/

More Weight Is Equal to More Strength and More Size

weighted pull upIf you have done 20 + reps of pull ups, well and good. Now, it’s time to challenge yourself.

You can put a dumb bell between your feet and it depends on the weight you want to carry.

Doing 5 reps is not bad. Doing it with consistency is good. Observe yourself that maybe after a week, the result of your back gets better.

Source: https://forum.bodybuilding.com/showthread.php?t=133962551


After mastering your body weight, you can easily do the body weight or regular pull ups.

When you are bored with the regular routines, this is the time you need to challenge yourself.

Related Article: 6 of The Best Dip Belts for Chin Ups, Pull Ups, and Dips

That is to push yourself of the weighted pull up.

These various ways of weighted pull ups feel like a whole new exercise.

Source: http://healthyliving.azcentral.com/benefits-weighted-pullups-10017.html

Drop Sets

drop sets - benefits of weighted pull upDrop Set is a technique used in weight training and bodybuilding, which you need to continue the exercise using the heaviest weight to lower weight until reach failure.

This technique achieves muscle growth.

What’s the best way to explain this? With a weighted pull up, you will use dumbbells between your legs.

First set: Use the heaviest weight let’s say start at 30 lbs. and you fail at 4-6 reps.

Second set: You can reduce the weight by 5 lbs. and do 8-10 reps.

Third set: Reduce the weight by another 5 lbs. and do 10-12 reps.

Fourth set: You can reduce the weight by 5 lbs. again and do the 12-15 reps.

Fifth set: Reduce the weight by 5 or 10 lbs. and do the 15-20 reps.

Optional: Until you use your body weight and do repetitions as much as you can.

Source: https://en.wikipedia.org/wiki/Drop_set

Source: http://www.muscleandfitness.com/workouts/workout-routines/gain-greater-mass-drop-sets

Conclusion for the benefits of weighted pull ups

weighted pull up - why its an amazing exerciseWith those target muscles mentioned above, doing the weighted pull up will help with increasing the size of your back and arms.

First learn to master your the pull up with just your body weight. Then move on to the weighted pull up.

Learning to master your body weight will gain you sufficient strength to do several ways of body weight exercises.

But once you are able to, start doing weighted pull ups as the benefits of weighted pull ups are even greater than normal pull ups.