This exercise involves performing a chin-up while holding onto a weight, typically attached to a weight belt or held between the feet. It targets the muscles of the back, shoulders, and arms, and can be used to increase overall upper body strength and muscle mass.
Weighted Chin-up Instructions
- Find a chin-up bar that can support your weight and has enough clearance above it for you to hang freely.
- Attach a weight belt or hold a dumbbell between your feet to add resistance to the exercise.
- Stand directly under the chin-up bar and reach up to grasp it with an underhand grip (palms facing towards you) that is slightly wider than shoulder-width apart.
- Hang from the bar with your arms fully extended and your feet off the ground.
- Engage your back muscles and pull your body up towards the bar until your chin is above it.
- Pause briefly at the top of the movement, then slowly lower yourself back down to the starting position.
- Repeat for the desired number of repetitions.
Weighted Chin-up Form & Visual
Weighted Chin-up Benefits
- Strengthens the quadriceps, glutes, and hamstrings
- Improves balance and stability
- Increases hip mobility
- Targets the inner thigh muscles
- Can be modified to increase or decrease difficulty
Weighted Chin-up Muscles Worked
- Latissimus dorsi
- Erector spinae
Weighted Chin-up Variations & Alternatives
- unweighted chin-up
- assisted chin-up
- neutral-grip chin-up
- wide-grip chin-up
- close-grip chin-up
- weighted pull-up