Pull-Up (Weighted)
The Pull-Up (Weighted) is the cornerstone streetlifting and calisthenics upper-body pulling exercise, logged in ENIX using WEIGHT_AND_REPS separately from strict Bodyweight Pull-Ups. By suspending external load from a dip belt, athletes progressively overload Total System Load ((Bodyweight + Added Weight) / Bodyweight), driving maximal latissimus dorsi, teres major, and elbow flexor strength that directly transfers to Front Lever and One-Arm Pull-Up progressions.
12 strict Bodyweight Pull-Ups with full dead-hang lockout
+50% Bodyweight for 5 strict reps (Intermediate) / +75% BW 1RM (Advanced)
Weighted: Pull-Up (Weighted) · Assisted: Pull-Up (Assisted)
Step-by-Step Biomechanical Execution
Dip Belt Setup & Active Hang
Secure the weight plate on a dip belt, grip the bar slightly wider than shoulder-width, and establish a full dead hang.
Scapular Depression & Concentric Drive
Depress the shoulder blades and drive the elbows down and back until the chin clearly passes the horizontal bar plane.
Controlled Eccentric Lockout
Lower over 2 seconds to full 180° elbow extension before initiating the next rep.
Primary & Secondary Muscles
Primary Prime Movers
Secondary Stabilizers
Technical Coaching Cues
- Never crane the neck or kick the legs to clear the bar
- Track Total System Load ratio ((BW + Added kg) / BW) in ENIX for streetlifting standards
Common Biomechanical Mistakes & Energy Leaks
Avoid these structural faults to protect tendons and qualify for strict hold/rep standards.
Correction: Use a weight that allows full elbow lockout at the bottom and chin-over-bar clearance at the top.
Prerequisite Exercises
Foundational entry node — no prior static prerequisite required.
Unlocks Next Progressions
Unlock 8 Calisthenics Skill Trees & Isometric Hold Timer in ENIX
Free iOS 27 Calisthenics Skill Atlas, Hold Timer & Streetlifting Logger