Weighted Chin-up
Description
The weighted chin-up adds external load via a dip belt or weighted vest to the standard chin-up. The underhand grip places the biceps in a stronger position than the pull-up, often allowing more weight to be added. It is one of the best compound exercises for simultaneously building the lats and biceps with progressive overload.
Muscle Group
Equipment Required
Weighted Chin-up Instructions
- Attach a weight plate to a dip belt and clip the belt around your waist. Alternatively, wear a weighted vest.
- Reach up and grip a sturdy pull-up bar with an underhand (supinated) grip, hands roughly shoulder-width apart.
- Hang with arms fully extended, feet off the floor. Cross your ankles behind you so the weight stays steady.
- Pull your shoulder blades down and back. Brace your core hard.
- Pull your body up by driving your elbows down toward your ribs. Lead with your chest.
- Continue until your chin clears the bar. Squeeze your lats and biceps hard at the top.
- Lower yourself slowly under control to a full hang with arms completely straight.
- Add weight in small increments (2.5 to 10 lbs). Aim for 3 to 8 reps per set with weight.
Weighted Chin-up Form & Visual
Weighted Chin-up Benefits
- Builds the lats and biceps with progressive overload
- Stronger bicep position often allows more weight than pull-ups
- Builds grip strength and shoulder stability under load
- Strong predictor of relative upper-body strength
- Direct carryover to all pulling strength
- Develops core stability under loaded suspension
Weighted Chin-up Muscles Worked
- Latissimus dorsi
- Biceps brachii (heavy involvement)
- Brachialis and brachioradialis
- Trapezius (middle and lower)
- Rhomboids
- Forearms and grip
- Core (stabilizers)
Weighted Chin-up Variations & Alternatives
- Chin-Up (bodyweight)
- Weighted Pull-Up
- Pull-Up
- Wide-Grip Pull-Up
- Weighted Close-Grip Chin-Up
- Weighted Neutral-Grip Chin-Up
- Pause Weighted Chin-Up (1-sec hold at top)
- Tempo Weighted Chin-Up (4-sec descent)
