Weighted Hang Chin-Up
Description
The weighted hang chin-up wears a weighted belt, vest, or holds a dumbbell between the feet while hanging from a chin-up bar in the dead-hang position. The added load brutally challenges the grip, shoulders, and lats. It is a great accessory for building chin-up and pull-up strength.
Muscle Group
Equipment Required
Weighted Hang Chin-Up Instructions
- Attach a weighted dip belt with a plate or wear a weighted vest.
- Stand under a chin-up bar.
- Reach up and grab the bar with an underhand grip.
- Hang from the bar with arms fully extended.
- Engage your lats and pull your shoulder blades down.
- Brace your core and keep your legs together.
- Hold the dead-hang position for as long as possible.
- Drop off when control is lost.
Weighted Hang Chin-Up Form & Visual
Weighted Hang Chin-Up Benefits
- Builds grip strength
- Strengthens the shoulders
- Useful for chin-up progression
- Decompresses the spine
- Builds lat endurance
- Easy to scale loading
Weighted Hang Chin-Up Muscles Worked
- Forearms
- Latissimus dorsi
- Biceps brachii
Weighted Hang Chin-Up Variations & Alternatives
- Dead Hang
- Chin-Up
- Pull-Up
- Towel Hang
