Weighted Chin-Up
Challenge your strength! Weighted Chin-Ups build serious upper body muscle. Add weight for an intense pull-up variation.
The Weighted Chin-Up is a compound exercise that mainly works the back and biceps, with help from the traps. You'll need: pull up bar or weight plates.
Required Equipment
Weighted Chin-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Weighted Chin-Up Variations and Alternatives
How to do the Weighted Chin-Up
Secure your additional weight using a dip belt or weighted vest.
Grab the pull-up bar with an underhand grip, hands about shoulder-width apart.
Hang with your arms fully extended and engage your core to keep your body stable.
Pull yourself up by driving your elbows down toward your hips until your chin clears the bar.
Lower yourself back down in a slow and controlled manner to return to the starting hang position.
Weighted Chin-Up FAQs
What muscles does the Weighted Chin-Up work?
The Weighted Chin-Up mainly works the back and biceps, with help from the traps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Weighted Chin-Up?
Pull up bar or weight plates.
Is the Weighted Chin-Up a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Weighted Chin-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Weighted Chin-Up variations and alternatives?
Similar exercises include the Chin-Up, Handle Chin-Up, Close-Grip Chin-Up and Mixed-Grip Chin-Up.
Training calculators
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