Video Coming Soon
We're working on adding video demonstrations for this exercise.
Dumbbell Weighted Chin-Up
A vertical pull using a pull-up bar and dumbbell held between legs that targets lats and biceps to build upper body pulling strength and hypertrophy; progresses bodyweight chin-ups with added resistance.
About Exercise
Equipment
Pull-up Bar, Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Forearms, Shoulders, Abs, Lower Back
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapLats
10/10Teres Major
Biceps
9/10Long Head, Short Head
Traps
6/10Upper Traps, Lower Traps
Forearms
5/10Flexors
Shoulders
4/10Rear Delts
Abs
3/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
3-10 reps
Rest Between Sets
120-180 seconds
How to Perform
Position yourself under a secure pull-up bar with a dumbbell on the floor beneath. Grip the bar underhand at shoulder width and secure the dumbbell between your feet while hanging fully extended.
- Depress shoulder blades and drive elbows down to initiate pull.
- Pull body upward until chin clears the bar.
- Squeeze lats at the top and pause briefly.
- Lower body controlled to full arm extension.
- Maintain straight body line without swinging.
Coaching Tips
Form Cues
- Lead with elbows
- Squeeze shoulder blades
- Keep core tight
- Control the negative
Breathing
Inhale during descent, brace core, and exhale through the concentric pull.
Tempo
3-1-1
Range of Motion
From dead hang with arms fully extended to chin above the bar with shoulders fully retracted.
Safety
Safety Notes
- Secure dumbbell firmly to prevent slipping
- Avoid hyperextension of lower back
- Start with light weight to master form
- Warm up shoulders and elbows thoroughly
Spotting
Spotter assists with dumbbell placement and removal for heavy sets; not needed for the pull itself if form is solid.
Common Mistakes
- Using momentum or kipping
- Incomplete range of motion
- Failing to brace core
- Dropping the dumbbell prematurely
When to Avoid
- Shoulder impingement
- Elbow tendonitis
- Acute lower back pain
Flexibility Needed
- Full shoulder flexion
- Adequate wrist extension
Build Up First
- Proficiency in bodyweight chin-ups
- Strong grip strength
Also known as
Weighted Chin-Up, DB Chin-Up
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Dumbbell Weighted Pull-Up
Dumbbells, Pull-up Bar
Lats
Chin-Up
Pull-up Bar
Lats
Resistance Band Chin-Up
Pull-up Bar, Loop Bands
Lats
Dumbbell Weighted Dip
Dip Bars, Dumbbells
Chest
Resistance Band Assisted Chin-Up
Pull-up Bar, Bands
Lats
Resistance Band Negative Chin-Up
Pull-up Bar, Bands
Lats
TRX Chin-Up
Others
Lats
Dumbbell Curl
Dumbbells
Biceps
Dumbbell Renegade Row with Push-Up
Dumbbells
Chest, Lats
Dumbbell Seal Row
Dumbbells, Flat Bench
Lats
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
