Liftworthy
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Liftworthy

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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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 itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  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

Good for

  • Ranked #3 for climbing
  • Loads the muscle while it’s stretched
  • Easy to keep adding weight
  • Carries straight over to climbing

Compare with

vs Machine High Rowvs Neutral-Grip Pull-Upvs Neutral-Grip Pulldown
A
For back
#12 of 40
See the full list →
Research
81
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Target tensionStrong
Loaded stretchExcellent
ProgressionExcellent
Low costGood

The pull-up’s full stretch with added load once bodyweight reps get easy. Heavy sets are harder on elbows and shoulders.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

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

Takes

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280