Weighted Chin Ups Exercise

Weighted Chin Ups is an effective compound exercise that builds the lats, rear shoulders, upper back, the biceps, forearms and also engages the core muscles to stabilise the upper body.

Weighted Chin Ups will also develop coordination, balance and mobility.

This can be done as a warm up or as a primer before doing heavy back exercises or direct biceps work.

Weighted Chin Ups How To

  • Attach a weight belt around your waist and load a barbell plate that is light enough for you to do Weighted Chin Ups.
  • Step on the platform and take an underhand grip on the chin up bar.
  • Step off the platform and hang on the chin up bar; keep a slight bend on your elbows and stabilise your upper body by hooking one foot behind the other.
  • Contract your lats and flex at the elbows to pull yourself up to the bar. Your chin must go over the bar. Hold the top position for a count of “one”.
  • Resist your bodyweight on the way back down to starting position.
  • Repeat the exercise until you have completed the targeted number of reps.

Form and Technique

Always maintain a slight bend on your elbows. Do not fully extend your elbows to get a good stretch on your lats.

This will expose your biceps to injury and remove constant tension on the lats.

Variations: Assisted Pull Ups, Negative Pull Ups

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Weighted Chin Ups

How To Do Weighted Chin Ups