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Athlete performing a strict weighted pull-up with a dip belt, showing full chin-over-bar position, elbows driven back, and controlled form on a pull-up bar

EARN THE S · UPPER BODY — PULL

Weighted Pull-Up

The weighted pull-up is the most honest measure of relative upper-body pulling strength. Hang from a bar with a pronated (overhand) grip, shoulder-width or slightly wider. Dead hang at the bottom, then pull your chest to the bar by driving your elbows down and back. No kipping. No half reps. Chin clears the bar — every rep. Weight is added via a dip belt.

MUSCLES WORKED

Primary

  • Latissimus dorsi
  • Biceps brachii
  • Rear deltoid

Secondary

  • Rhomboids
  • Trapezius (lower)
  • Core

EQUIPMENT

Pull-up bar, dip belt, weight plates

EARN THE S STANDARDS

BRONZE+25 lb added
SILVER+50 lb added
GOLD+80 lb added

COACHING POINTS

Full dead hang at the bottom — arms fully extended

Initiate by depressing the shoulder blades, not by shrugging

Drive elbows down and back — not just pulling with biceps

Chin clears the bar — that's the rep standard

No kipping, no momentum — strict reps only

Control the descent — 2 seconds down minimum

OTHER PROGRAM EXERCISES

Upper Body — Push

Bench Press

Lower Body — Squat

Back Squat

Lower Body — Hinge

Deadlift

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