Hang Weighted Dead Chin-Up
Weighted chin-ups build serious upper-body strength! Add weight to this classic exercise for increased muscle gains.
The Hang Weighted Dead Chin-Up is a compound exercise that mainly works the back and biceps. You'll need: pull up bar or weight plates.
Required Equipment
Hang Weighted Dead Chin-Up Muscles Worked
Primary
Lats (latissimus dorsi); Biceps (biceps brachii)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Outer Lats (teres major)
Hang Weighted Dead Chin-Up Variations and Alternatives
How to do the Hang Weighted Dead Chin-Up
Attach a weight to a dipping belt and secure it around your waist.
Approach the chin-up bar and grasp it with an underhand grip (palms facing you), hands should be shoulder-width apart.
Hang from the bar with your arms fully extended, legs crossed at the ankles and slightly bent at the knees, core engaged.
Exhale as you pull your body up toward the bar, aiming to bring your chin above the bar. The movement should be controlled, with your elbows going down and back.
Pause briefly at the top of the movement with your chin above the bar level.
Inhale as you slowly lower yourself back to the starting position with arms fully extended.
Repeat for the desired number of repetitions and sets.
Safety Tips: - Perform the exercise with controlled movement to avoid momentum taking over. - Keep your core engaged throughout the exercise to protect your lower back. - Use a spotter or assisted chin-up machine if you are new to this exercise or to maintain proper form as you fatigue.
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Hang Weighted Dead Chin-Up FAQs
What muscles does the Hang Weighted Dead Chin-Up work?
The Hang Weighted Dead Chin-Up mainly works the back and biceps. The main muscles are the latissimus dorsi and biceps brachii.
What equipment do you need for the Hang Weighted Dead Chin-Up?
Pull up bar or weight plates.
Is the Hang Weighted Dead 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 Hang Weighted Dead Chin-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Hang Weighted Dead Chin-Up variations and alternatives?
Similar exercises include the Handle Chin-Up, Close-Grip Chin-Up, Smith-Machine Inverted Row and Weighted Chin-Up.
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