Weighted Hang Chin-Up Exercise Guide
Exercise Profile
- Target
- Latissimus Dorsi
- Equipment
- Weighted
- Body Part
- Back
- Primary Muscle
- Latissimus Dorsi
- Secondary Muscles
- Brachialis, Trapezius, Brachioradialis, Rhomboids, Biceps Brachii
- Intensity
- high
- Category
- strength
- Skill Level
- advanced
- Estimated Calories
- 6.8
- Alternate Names
- Weighted Pull-Up
How to: Weighted Hang Chin-Up
- Attach a weight belt around your waist.
- Grip the bar with your palms towards you and your hands shoulder-width apart.
- Hang with your arms fully extended and engage your core.
- Pull your chin above the bar while keeping your elbows close to your body.
- Lower yourself back to the starting position in a controlled manner.
Common Mistakes
- Not engaging the core, which can lead to swinging.
- Pulling with the arms only and not involving the back muscles.
- Not lowering fully to a dead hang between repetitions.
Modifications
- Use a resistance band for assistance if unable to complete a full chin-up.
- Perform the exercise without added weight to build strength.
Tips
- Engage your core during the movement to maintain stability.
- Control the movement and avoid swinging or using momentum.
- Focus on a full range of motion, pulling from a dead hang to chin above the bar.
Weighted Hang Chin-Up Alternatives
Tags
pull-up
strength
back
weights
latissimus dorsi
chin-up