Weighted Pull-Ups and Dips: When to Add Weight, and How to Use a Dip Belt
Add weight to pull-ups and dips once you can do clean sets of about 8 to 10 bodyweight reps with full range. Past about fifteen reps, more reps mostly build endurance, and adding load is how you keep building strength. Start with a small plate, around 5 to 10 lb (about 2.5 to 5 kg), on a dip belt, and add weight in small steps while every rep still goes the full distance. A dip belt hangs the weight from your hips, which keeps your hands on the bar and your legs out of the lift. Holding a dumbbell between your feet can do the same job for light loads.
When should you start adding weight?
A weighted rep is only worth it if the bodyweight rep underneath it is solid. Before you add load, aim for these:
| Exercise | Before you add weight | What full range means |
|---|---|---|
| Pull-up | 8 to 10 strict reps | From a full hang to your chin over the bar |
| Chin-up | 8 to 10 strict reps | The same, with palms facing you |
| Dip | 10 to 12 controlled reps | Upper arms at least level with the floor, then locked out |
Strict means no kick, no swing and no half reps at the top. If your last few reps shorten, you are not there yet. Build more bodyweight reps first, and use a band for help if you need it (more on that below).
Once you are there, weight is the better route. Pull-ups and dips are among the best upper body lifts in the gym, and adding a few pounds at a time lets them keep working long after bodyweight has stopped being heavy.
How do you use a dip belt?
A dip belt sits around your hips, and the load hangs from a chain in front of you. Setting it up takes a minute.
1. Put the belt on. The padded panel goes across your lower back, low on your hips, with the ends at the front. 2. Thread the chain. Clip one end of the chain to the belt, run the free end through the hole in the plate, or through the handle of a kettlebell, and clip it back to the belt. 3. Set the height. The plate should hang between your thighs, low enough to clear them but high enough not to hit your knees. Adjust by clipping through a different link. 4. Get into position. Step up to the bar or dip station from a box or step with the plate hanging. Do not jump into the hang with weight on. 5. Brace, then lift. Keep the plate still under you. A swinging plate turns every rep into a balance drill.
The PR Grip Dip Belt has a wide padded neoprene panel that spreads the load across your lower back, and a steel chain long enough to thread through a 45 and a 25 lb plate and still clip. It weighs 0.78 kg and comes in one adjustable size, with black or red stitching.
Dip belt, weight vest or dumbbell?
All three add load. They suit different jobs.
| Option | How it holds the load | Best for |
|---|---|---|
| Dip belt | From your hips, on a chain | Heavy pull-ups and dips, and adding weight in small steps |
| Weight vest | On your torso | Moderate loads and higher reps, running and bodyweight circuits |
| Dumbbell between the feet | Held by your legs | Light loads, when nothing else is at hand |
For strength work on pull-ups and dips, a dip belt is the simplest to load heavy and the easiest to adjust between sets. A dumbbell between the feet works for light loads, but your legs end up doing part of the job, and a heavy one is hard to hold.
How should you add weight?
Treat the weighted pull-up and dip like any main lift. Pick a rep range, such as 5 to 8, and add weight when you hit the top of the range on every set.
- Small steps. 2.5 to 5 lb (about 1 to 2.5 kg) at a time. Small plates make a real difference on these lifts.
- Full range every rep. If the weight cuts your range, it is too heavy for today.
- Control the way down. Lower yourself for about two seconds.
- Look after your shoulders on dips. Lower until your upper arms are level with the floor, keep your shoulders down, and lean a little forward.
A dip belt also turns a pair of boxes into a belt squat. Stand on two stable boxes with the plate hanging between them, and squat with the load at your hips instead of on your back.
What if you cannot do bodyweight reps yet?
Use a resistance band for help. Loop it over the bar, put one knee or foot in the loop, and the band gives you the most help at the bottom, where the pull-up is hardest. As you get stronger, move to a lighter band until you no longer need one.
In the PR Grip Band Set, black (25 to 65 lb) is the pull-up assistance band for most lifters, purple (35 to 85 lb) for bigger lifters, and green (50 to 125 lb) for dip assistance. Here is which resistance band to use for pull-ups, with the full color chart.
If grip is what ends your pull-ups, weighted or not, train it on its own. Here is how to build grip strength that carries over to the bar.
Frequently asked questions
How many pull-ups should you do before adding weight?
Aim for 8 to 10 strict bodyweight reps first, from a full hang to your chin over the bar. Past about fifteen reps, more reps mostly build endurance, so adding weight becomes the better route to strength.
How much weight should you start with on weighted pull-ups?
Start small, around 5 to 10 lb (about 2.5 to 5 kg), and add 2.5 to 5 lb at a time when you hit the top of your rep range on every set. Every rep should still go the full distance.
Is a dip belt better than a weight vest?
For heavy pull-ups and dips, yes. A dip belt hangs the load from your hips, so it is easy to load heavy and change between sets. A weight vest suits lighter loads, higher reps and bodyweight circuits.
How do you put a plate on a dip belt?
Clip one end of the chain to the belt, run the free end through the hole in the plate and clip it back to the belt. Set the length so the plate hangs between your thighs, clear of your knees.
Are weighted pull-ups better than lat pulldowns?
They work well together. Weighted pull-ups move your whole body and build strength in the same position you hang from. Lat pulldowns are easy to load in small steps and suit higher reps. Many lifters do both in a week.