Weighted Chin-Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Weighted
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius Lower Fibers, Infraspinatus, Teres Major, Brachioradialis, Teres Minor, Trapezius Middle Fibers, Deltoid Posterior
- Intensity
- high
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 8
- Alternate Names
- Weighted Pull-Up
How to: Weighted Chin-Up
- Attach a weight belt or hold a dumbbell between your legs.
- Grip the chin-up bar with palms facing towards you, shoulder-width apart.
- Hang with your arms fully extended and legs straight down.
- Pull your body upward while keeping elbows close to your body until your chin is above the bar.
- Pause briefly at the top before lowering yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Not using a full range of motion.
- Kicking legs or using momentum to pull up.
- Not keeping elbows close to the body during the lift.
Modifications
- Use an assisted chin-up machine for support.
- Perform negative chin-ups to build strength.
Tips
- Engage your core throughout the movement.
- Avoid swinging by using controlled movements.
- Ensure that your grip is shoulder-width apart.
Weighted Chin-Up Alternatives
Tags
back
strength
pull-up
weighted
muscle building
upper body