Weighted Pull-Up (Backpack)

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How effective is this exercise for you?

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Sets

Reps

Backpack

Equipment

9.00

Cal/min

🎯 Muscles Worked

🎯

Primary

back,lats

➕

Secondary

biceps,forearms

Load a backpack with weight and wear it securely on your back.

Grip the pull-up bar, palms facing away, hands shoulder-width or wider.

Pull up until your chin clears the bar, keeping the extra load stable.

Lower slowly to a full hang.

Only add weight once you can comfortably do 8+ strict bodyweight pull-ups.

What muscles does Weighted Pull-Up (Backpack) work?

Weighted Pull-Up (Backpack) primarily targets the back,lats, with the biceps,forearms working as secondary muscles.

How many sets and reps of Weighted Pull-Up (Backpack) should I do?

A typical starting point is 3 sets of 8 reps, adjusted based on your goal and experience level.

What equipment do I need for Weighted Pull-Up (Backpack)?

Weighted Pull-Up (Backpack) requires a backpack.

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