Wearing a loaded backpack adds weight to the pull-up when your bodyweight is no longer challenging. It is a simple, low-cost way to keep progressing for the lats and arms without special equipment.
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3
Sets
8
Reps
Backpack
Equipment
9.00
Cal/min
🎯 Muscles Worked
🎯
Primary
Back, Lats
➕
Secondary
Biceps, Forearms
📋 How To Perform Weighted Pull-Up (Backpack)
1
Load a backpack with weight and wear it securely on your back.
2
Grip the pull-up bar, palms facing away, hands shoulder-width or wider.
3
Pull up until your chin clears the bar, keeping the extra load stable.
4
Lower slowly to a full hang.
5
Only add weight once you can comfortably do 8+ strict bodyweight pull-ups.
💡 Benefits of Weighted Pull-Up (Backpack)
Adds progressive overload to the pull-up, building back and arm strength once bodyweight reps become easy. It is also a convenient home alternative to a dip belt.
📈 Sets, Reps & Programming
Do 3 sets of 5 to 8 reps with a backpack loaded with books or plates, starting with 2 to 5 kg. Strap it tight against the back so it does not swing.
⚠️ Common Mistakes to Avoid
Packing the bag unevenly so it swings
Using a weight so heavy that form collapses
Kipping to get above the bar
✅ Pro Tips
Strap the backpack tight against the back and load gradually
Pull slowly and avoid swinging
🛡️ Safety Notes
Make sure the pack straps are secure and the load is balanced. Add weight in small steps, and drop to bodyweight if your shoulders or elbows hurt.
🔁 Progressions & Regressions
Make it harderincrease the load or add pauses at the top.
