10 Best Weighted Pull Ups Alternatives for Limited Equipment

Weighted Pull Ups are done hanging. Ranked closest by our scoring: Rocky Pull-ups/pulldowns, the L-pull-up and Bench Pull-ups.

Weighted Pull Ups

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do Weighted Pull Ups

The steps for Weighted Pull Ups themselves, so you can judge how close each substitute below really is.

Lats, with biceps, middle back · Other · Advanced · Compound

  1. Attach a weight to a dip belt and secure it around your waist. Grab the pull-up bar with the palms of your hands facing forward. For a medium grip, your hands should be spaced at shoulder width. Both arms should be extended in front of you holding the bar at the chosen grip.
  2. You'll want to bring your torso back about 30 degrees while creating a curvature in your lower back and sticking your chest out. This will be your starting position.
  3. Now, exhale and pull your torso up until your head is above your hands. Concentrate on squeezing yourshoulder blades back and down as you reach the top contracted position.
  4. After a brief moment at the top contracted position, inhale and slowly lower your torso back to the starting position with your arms extended and your lats fully stretched.

The 10 Best Weighted Pull Ups Alternatives

10 substitutes, ranked by how closely each one matches Weighted Pull Ups on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Rocky Pull-ups/pulldowns

    1. Rocky Pull-ups/pulldowns

    99% match

    Lats · Intermediate · Compound

    Pick this when you want an easier version that still works the lats.

    • Other
    How to perform it
    1. Grab the pull-up bar with the palms facing forward using a wide grip.
    2. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
    3. Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
    4. After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
    5. Now repeat the same movements as described above except this time your torso will remain straight as you go up and the bar will touch the back of the neck instead of the upper chest. Tip: Use the head to lean forward slightly as it will help you properly execute this portion of the exercise.
    6. Once you have lowered yourself back down to the starting position, repeat the exercise for the prescribed amount of repetitions in your program.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as Weighted Pull Ups
    • Primary muscle: lats, the same as Weighted Pull Ups
    • Equipment: bodyweight only, the same as Weighted Pull Ups
    • Body position: hanging, the same as Weighted Pull Ups
  4. Pull-upPlay demonstration

    4. Pull-up

    99% match

    Lats · Advanced · Compound

    A straight swap when you want to keep working the lats.

    • Bodyweight
    How to perform it
    1. Hang from a pull-up bar with your palms facing away from you and your arms fully extended.
    2. Engage your core and squeeze your shoulder blades together.
    3. Pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
    4. Pause at the top of the movement, then slowly lower your body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: pull-up, the same as Weighted Pull Ups
    • Primary muscle: lats, the same as Weighted Pull Ups
    • Equipment: bodyweight only, the same as Weighted Pull Ups
    • Body position: hanging, the same as Weighted Pull Ups

  5. 5. Pullups

    99% match

    Lats · Intermediate · Compound

Weighted Pull Ups FAQ

What muscles does Weighted Pull Ups work?

Weighted pull-ups primarily target the latissimus dorsi while also stressing the teres major, biceps brachii, and the posterior deltoids. The scapular retractors and core stabilize the torso; cue: engage the lats first by depressing the scapula before elbow flexion.

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