Pull Up (Weighted)
Trains the lats, with help from the upper back. You need a machine. 5 of our free programs use it, across 12 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Pull Up (Weighted)
These numbers are counted from the programs themselves, not averaged off the internet.
5of our 50 programs use it
2×6–10the shape they run most (1 session)
1:15typical rest between sets
1open the session with it
3finish with an AMRAP set
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| German Volume Training (GVT) | Day 1 — Chest & Back | 10×10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| GZCL UHF | Deadlift | 5×12–15+ AMRAP5×10–12+ AMRAP+3 more on the program page | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Leangains RPT | Day A — Back Focus | 1×6–8+ AMRAP 1×8–10 @ 90% 1×10–12 @ 80% | Linear: +2.5 kg on success, deload 10% after 2 misses |
| PHAT | Upper Power | 2×6–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Wolverine | Day 3 — Back/Biceps (Volume), Day 3 — Back/Biceps (Build) +2 | 2×5 @ 65% 2×5 @ 75%1×4 @ 65% 1×4 @ 75% 2×4 @ 85%+2 more on the program page | % of Training Max, +5% TM per cycle |
Percentages are of your training max. AMRAP means as many reps as you can manage on that set. Durata works out every one of these weights for you.
See it in action
Watch the Pull Up (Weighted) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Pull Up (Weighted) trains
Technique
How to do the Pull Up (Weighted)
- Stand beneath a pull-up bar and grasp it with an overhand grip (palms facing away from you), hands slightly wider than shoulder-width apart.
- Engage your back muscles and pull yourself up towards the bar by bending your elbows.
- Continue pulling until your chin is above the bar, focusing on contracting your back muscles.
- Lower yourself back to the starting position in a controlled manner, fully extending your arms. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Use a full range of motion, fully extending your arms at the bottom and pulling up until your chin is above the bar.
- Focus on engaging your back muscles, particularly the latissimus dorsi, to perform the pull-up effectively.
- Breathe steadily, exhaling as you pull up and inhaling as you lower yourself down.
- Avoid using momentum to swing your body; maintain a controlled movement throughout the exercise.
- Perform the exercise on a stable, secure pull-up bar to ensure safety.
Substitutes
Swap Pull Up (Weighted) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Pull Up (Weighted) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.