Weighted chin up

Upper armsBack

🔧 pull up bar, Dumbbells ⭐ Best with dip belt 🔄 Also works with weight vest ↕ Pull 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Secure a dip belt with weight around your waist. Grip the bar underhand, shoulder-width apart. Engage core and retract shoulder blades. Pull yourself up until your chin clears the bar. Briefly pause at the top, contracting back muscles. Lower slowly to full arm extension. Repeat.

Muscles Worked

Long HeadShort HeadUpper TrapsLower Traps

Secondary: Flexors, Rear Delts, Rectus Abdominis, Erector Spinae

Tips

Maintain a firm grip. Focus on lat and bicep engagement during the pull. Keep your core braced to avoid swinging. Control the descent. Start with lighter weights to refine form. Exhale on the pull, inhale on the descent.

Similar exercises

Chin up Back, Upper arms · 🔧 pull up bar 4/10 Resistance band chin up Upper arms, Back · 🔧 pull up bar, resistance band 3/10 Machine assisted chin up Upper arms, Back · 🔧 Machine 3/10 Resistance band assisted chin up Upper arms, Back · 🔧 pull up bar, resistance band 3/10 Pullup bar negative chin up Back, Upper arms · 🔧 pull up bar, box or bench (to step up) 3/10 Weighted muscle up Back · 🔧 pull up bar, weight vest 8/10

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