Benefits of Weighted Pullups

Pullups are a challenging exercise even when you're just using your own body weight, and many trainees can't manage a strict unweighted pullup. If you're part of the minority who do find bodyweight pullups easy though, it's time to progress to weighted pullups. These involve performing pullups with an added load, either in the form of a weighted vest or by wearing a belt around your waist with a weight plate or dumbbell attached to it. Weighted pullups not only give you variety and provide a challenge, but offer a number of other benefits too.

  1. Building Muscle

    • Making your muscles bigger is all about progressive overload -- gradually making an exercise tougher, session by session, to constantly challenge your muscles. The optimal range for muscle growth is eight to 12 repetitions per set, according to the American College of Sports Medicine, and you should reach close to muscular failure on the last rep. If you can easily perform bodyweight pullups for high reps, this won't do much for building muscle, so adding weight reduces your reps, allowing you to reach muscular failure in the hypertrophy rep range.

    Grip Strength

    • While pullups are classed mainly as a back and biceps exercise, they work the gripping muscles of your forearms, too. Strong forearms and a good grip are a must for bodybuilders, according to trainer Anthony Myers of Muscle Class. Your forearms have to work incredibly hard when you're hanging from a bar and trying to pull yourself up with weight plates swinging from your waist.

    Promoting Balance

    • Balanced upper-body strength is key in preventing injuries and maintaining correct posture. In "Functional Training for Sports," coach Mike Boyle suggests that athletes should be able to perform a pullup with as much weight as they can bench press to indicate a good ratio of pushing to pulling strength. This means if you can bench press 225 pounds and weigh 175 pounds, you should be able to perform a weighted pullup with 50 pounds added. Bodyweight pullups alone won't cut it in maintaining this strength ratio.

    Increasing Bodyweight Pullups

    • Weighted pullups are the best tool for increasing your number of bodyweight reps, claims strength coach Marc Perry of Built Lean. When you hit a plateau with bodyweight training, grab a vest or a belt, add some plates and start doing your pullups weighted. Once you can hit at least 10 bodyweight reps, you should consider weighting your pullups, adds Perry.