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Weighted Chin-Up
A vertical pull performed with added external load attached to the body, targeting the lats and biceps to build maximal upper body pulling strength.
About Exercise
Equipment
Pull-up Bar, , Plates
Difficulty
4/5 • Advanced
Primary Muscle Groups
Lats, Biceps
Secondary Muscles
Shoulders, Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapLats
9/10Teres Major
Biceps
8/10Long Head, Short Head
Traps
6/10Mid Traps, Lower Traps
Forearms
6/10Flexors
Shoulders
5/10Rear Delts
Abs
4/10Transverse Abdominis, Rectus Abdominis
Programming
Typical Rep Range
3-8 reps
Rest Between Sets
120-240 seconds • Requires longer rest due to high intensity.
How to Perform
Secure a dip belt with plates around your waist or hold a dumbbell between your feet. Grip the bar with underhand palms facing you at shoulder-width.
- Brace core and stabilize the weight to prevent swinging.
- Drive elbows down to pull chest toward the bar.
- Continue pulling until chin clears the bar.
- Pause briefly at the top.
- Lower with control to full arm extension.
- Reset stability before the next rep.
Coaching Tips
Form Cues
- Control the weight
- Chest to bar
- Drive elbows down
- No swinging
- Squeeze biceps at top
Breathing
Inhale deeply at the bottom, exhale forcefully as you pull up.
Tempo
3-1-1
Range of Motion
From full dead hang with arms extended to chin clearly above the bar.
Safety
Safety Notes
- Ensure weight belt is secure
- Avoid if experiencing elbow tendonitis
- Do not swing legs to generate momentum
- Warm up thoroughly with bodyweight first
Spotting
Spotter can support the waist or the external weight if failure occurs.
Common Mistakes
- Using momentum to start the pull
- Shortening range of motion
- Letting the weight swing excessively
- Rounding shoulders forward
- Dropping into the bottom position
When to Avoid
- Acute shoulder impingement
- Severe elbow tendonitis
- Lower back strain
Flexibility Needed
- Shoulder flexion to 180 degrees
- Wrist supination flexibility
Build Up First
- Ability to perform 10+ strict bodyweight chin-ups
- Strong grip strength
- Core stability
Also known as
Weighted Underhand Pull-Up, Dip Belt Chin-Up, Weighted Supinated Pull-Up
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