Zirv Fitness
Strength exercise

Weighted Chin-up

How to do it

  1. Attach a weight belt or hold a dumbbell between your feet, then grip the pull-up bar with palms facing you at shoulder width.
  2. Hang with arms fully extended and the added load settled before you begin pulling.
  3. Brace your core to keep the extra weight from swinging as you initiate the pull.
  4. Pull your chin over the bar by driving your elbows down and back, loading the lats and biceps against the added resistance.
  5. Exhale as you pull up and inhale as you lower slowly back to a full hang.
  6. Avoid using a fast kipping motion to move the added load; keep the pull strict and controlled.

Muscles worked

Latissimus DorsiLarge back muscle responsible for shoulder extension, adduction, and internal rotation. All Latissimus Dorsi exercises
BicepsMuscles located in the upper arm, primarily responsible for flexing the elbow. All Biceps exercises

Related Lats exercises

1 Arm Half Kneeling Lat PulldownAssisted Pull-up MachineBand Pull-up (Assisted)Band PulldownBand RowBanded Chest-Supported T-Bar Row
Type
Strength
Equipment
Pull-Up Bar
Primary muscles
Latissimus Dorsi, Biceps
Measured in
Reps and weight