A practical reference for weighted pull-ups and weighted dips. This is not medical advice:
if you have pain, injury or movement limitations, discuss training with a qualified specialist.
Preparation
Warm-up
Start with 7-12 minutes of calm preparation: shoulder, elbow and wrist mobility,
light band rows, a few bodyweight sets and gradual load jumps. The goal is not fatigue,
but stable range of motion and better scapular control.
Video breakdown
A warm-up video will be added here.
- 2-3 minutes of general warm-up.
- Shoulder circles, scapular control, easy push-ups or hangs.
- 2-4 warm-up sets before working weight.
Bar
Weighted pull-ups
Start from active shoulders: set the scapulae down, brace the trunk and then pull the chest
toward the bar. Elbows travel down and slightly back. Keep the neck neutral and do not swing the legs.
Video breakdown
A weighted pull-up video will be added here.
- Start: controlled hang without collapsing the shoulders.
- Pull: drive elbows toward the body; do not fake height with the chin.
- Top: reach a clean, repeatable height without a jerk.
- Lower: descend under control; do not drop into elbows and shoulders.
Bars
Weighted dips
Keep the hands stable, avoid shrugging into the ears and use a slight forward torso angle.
Depth should be repeatable: low enough for honest range, but not through pain or lost control.
Video breakdown
A weighted dip video will be added here.
- Top: elbows locked, scapulae stable, trunk braced.
- Bottom: go below elbow height only if your mobility and control allow it.
- Press: push the bars away; do not throw the hips or break the neck position.
- Tempo: consistent lowering and pressing makes progress more honest.
Breathing and bracing
Before a heavy rep, breathe in, brace the trunk and keep the body as one unit.
On lighter sets, exhale closer to the top. The main rule is to avoid losing rib, pelvis and shoulder position.
Scapular control
The scapulae are key stabilizers in both lifts. In pull-ups they help start the pull without a jerk;
in dips they protect the shoulder from collapsing. If control disappears, reduce load and rebuild the movement.
Common mistakes
- Using leg swing instead of repeatable force.
- Dropping too fast and losing the bottom position.
- Changing depth from rep to rep.
- Going to failure every session instead of following progression.
- Ignoring elbow, shoulder or sternum pain.
Safety
Increase load only when technique repeats across all working sets. If sharp pain, numbness or instability appears,
stop the set. The program gives load targets, but movement quality and recovery matter more than one heavy attempt.
Self-check
Use this page as a checklist before working sets: range, shoulders, trunk, tempo and absence of pain.
If you film a set, compare reps to each other and look for stable technique, not only the heaviest number.