# Pull-Up (Weighted) (Overcoming Gravity Level 6)

> 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.

- Canonical URL: https://enixfit.com/exercises/weighted-pull-up
- Canonical ID: `pull_up_weighted`
- Logging Type: `WEIGHT_AND_REPS` (Requires External Weight: true)
- Prerequisite Readiness Gate: 12 strict Bodyweight Pull-Ups with full dead-hang lockout
- Mastery Standard: +50% Bodyweight for 5 strict reps (Intermediate) / +75% BW 1RM (Advanced)
- Primary Muscles: Latissimus Dorsi, Teres Major, Biceps Brachii, Brachialis
- Secondary Muscles: Lower Trapezius, Rhomboids, Posterior Deltoids, Forearm Flexors

## Step-by-Step Execution
1. **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.
2. **Scapular Depression & Concentric Drive**: Depress the shoulder blades and drive the elbows down and back until the chin clearly passes the horizontal bar plane.
3. **Controlled Eccentric Lockout**: Lower over 2 seconds to full 180° elbow extension before initiating the next rep.

## 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 Mistakes & Corrections
- **Fault: Cutting range of motion at the bottom dead hang** → Correction: Use a weight that allows full elbow lockout at the bottom and chin-over-bar clearance at the top.