Exercise Guide

Weighted Chin-up

A chin-up with added weight. The underhand grip lets most people load this heavier than a pull-up, which makes it a genuine biceps builder.

AdvancedStrengthPullCompound
Form
Weighted Chin-up - Start position
Start
Weighted Chin-up - Mid position
Mid
Weighted Chin-up - End position
End

Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.

Details

Primary Muscle

Biceps

Equipment

Bodyweight

Difficulty

Advanced

Category

Strength

Force

Pull

Mechanic

Compound

Secondary Muscles

LatsMiddle Back
How to Perform
  1. 1

    Load a dip belt, or hold a dumbbell between your feet.

  2. 2

    Take an underhand grip roughly shoulder-width and hang with your arms straight.

  3. 3

    Pull until your chin clears the bar, keeping your elbows close to your body.

  4. 4

    Lower under control to a full hang.

Tips
  • ★Add weight in small jumps - 2.5 kg at a time goes further than you would think here.
  • ★A dead hang at the bottom of every rep, or the range quietly shortens as you fatigue.
Explore by Muscle
BicepsLatsMiddle Back