Weighted Pull-up

latsbackweighted

Matutunan kung paano gawin ang Weighted Pull-up nang may tamang form at technique. Ang weighted exercise na ito ay pangunahing nagta-target sa iyong Lats, na may secondary emphasis sa Biceps, Forearms.

Weighted Pull-up exercise demonstration na nagpapakita ng tamang form

Paano Gawin ang Weighted Pull-up

Sundin ang mga hakbang na ito para maisagawa ang Weighted Pull-up nang may tamang form:

  1. 1Hawakan ang pull-up bar gamit ang overhand grip, bahagyang mas malayo kaysa lapad ng balikat.
  2. 2Magbitin mula sa bar na ganap na nakahuad ang mga braso at tuwid ang katawan.
  3. 3I-engage ang mga kalamnan ng likod at hilahin ang katawan pataas patungo sa bar, pinapanatiling malapit sa katawan ang mga siko.
  4. 4Magpatuloy sa paghila hanggang ang baba ay nasa itaas ng bar.
  5. 5Huminto sandali sa itaas, pagkatapos ay dahan-dahang ibaba ang katawan pabalik sa simula.
  6. 6Ulitin para sa nais na bilang ng repetitions.

Mga Muscles na Ginagamit sa Weighted Pull-up

Primary

lats

Secondary

bicepsforearms

Exercise Details

Equipment
weighted
Body Part
back
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Weighted Pull-up?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

P

Push / Pull / Legs

Pull Day

U

Upper / Lower

Upper Day

F

Full Body

Any session

B

Bro Split

Back Day

Training Day Types:pullupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Mga Kaugnay na Exercises

weighted muscle up (sa bar) exercise demonstration na nagpapakita ng tamang form

weighted muscle up (sa bar)

latsweighted
weighted muscle up exercise demonstration na nagpapakita ng tamang form

weighted muscle up

latsweighted
weighted close grip chin-up sa dip cage exercise demonstration na nagpapakita ng tamang form

weighted close grip chin-up sa dip cage

latsweighted
weighted one hand pull up exercise demonstration na nagpapakita ng tamang form

weighted one hand pull up

latsweighted
archer pull up exercise demonstration na nagpapakita ng tamang form

archer pull up

latsbody weight
lever front pulldown exercise demonstration na nagpapakita ng tamang form

lever front pulldown

latsleverage machine

Mga Madalas Itanong

Anong mga muscles ang ginagamit sa Weighted Pull-up?

Ang Weighted Pull-up ay pangunahing nagta-target sa iyong Lats. Ang mga secondary muscles na ginagamit ay kabilang ang Biceps, Forearms. Dahil dito, ito ay isang epektibong exercise para sa pagbuo ng iyong back.

Anong equipment ang kailangan ko para sa Weighted Pull-up?

Ang Weighted Pull-up ay nangangailangan ng weighted. Siguraduhing maayos ang pagkakakabit ng iyong equipment at may sapat kang espasyo para maisagawa ang kilusan na may buong range of motion.

Paano ko maisasagawa ang Weighted Pull-up nang may tamang form?

Simulan sa pamamagitan ng Hawakan ang pull-up bar gamit ang overhand grip, bahagyang mas malayo kaysa lapad ng balikat. Magbitin mula sa bar na ganap na nakahuad ang mga braso at tuwid ang katawan. I-engage ang mga kalamnan ng likod at hilahin ang katawan pataas patungo sa bar, pinapanatiling malapit sa katawan ang mga siko. Pagtuunan ng pansin ang kontroladong kilusan sa buong range of motion. Tingnan ang kumpletong step-by-step instructions sa itaas para sa kumpletong form guidance.

How often should I do the Weighted Pull-up?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.

What are the best sets and reps for the Weighted Pull-up?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Weighted Pull-up best for?

The Weighted Pull-up fits well into the following training splits: Push / Pull / Legs (Pull Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Back Day). It is classified as a pull, upper movement.

I-track ang Weighted Pull-up sa Cora

Gumagawa ang Cora ng AI-powered workout plans na umaangkop sa iyong recovery. Mag-log ng exercises, i-track ang progress, at kumuha ng personalized coaching.

I-download ang Cora para sa iOS