Weighted Chin Up

How to do it

1. Fasten a dip belt around the hips and hang a plate or dumbbell from the chain.
2. Grip the bar underhand at shoulder width and hang with straight arms.
3. Keep the legs still so the weight hangs straight below you.
4. Pull the elbows down to the ribs until the chin clears the bar.
5. Lower slowly to straight arms and let the weight settle before the next rep.

Tips

• Squeeze the glutes lightly to stop the weight from swinging.
• Add weight in small steps and keep the full range.

Common mistakes

• Shortening the range once weight is added.
• Letting the plate swing and using that momentum.
• Flaring the elbows wide with an underhand grip.

Muscles worked by the Weighted Chin Up

• Lats (upper) Primary24%
• Lats (lower) Primary18%
• Biceps (short head) Secondary10%
• Biceps (long head) Secondary9%
• Rhomboids Secondary6%
• Brachialis Secondary5%
• Rear delts Minor5%
• Lower traps Minor5%
• Lower chest Minor4%
• Forearm flexors Minor4%
• Mid traps Minor4%
• Upper abs Stabilizer3%
• Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Chin ups used more biceps and pec, pull ups more lower trapezius (Youdas 2010). Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Weighted Chin Up alternatives

Same equipment

• Close Grip Pull UpPull-up bar

Different equipment

• Assisted Chin Up MachineMachine
• Ring Chin UpRings

Easier

• Assisted Pull UpMachine
• Band Assisted Pull UpResistance band

No equipment

• Chin UpBodyweight

Make it harder

• Archer Pull UpPull-up bar
• Typewriter Pull UpPull-up bar
• Fat Grip Pull UpPull-up bar
• Rope ClimbOther equipment

Make it easier

• Close Grip Pull UpPull-up bar
• Pull UpBodyweight
• Smith Machine Pull UpSmith machine
• Ring Pull UpRings

Similar exercises

• Explosive Pull UpPull-up bar
• Negative Pull UpPull-up bar
• Weighted Pull UpPull-up bar

Frequently asked questions

What muscles does the Weighted Chin Up work?

Mainly the lats (upper) and lats (lower). The biceps (short head), biceps (long head), rhomboids and brachialis assist.

Is the Weighted Chin Up good for beginners?

The Weighted Chin Up is rated intermediate. If you are new, learn the Close Grip Pull Up first and build up from there.

What is a good alternative to the Weighted Chin Up?

For example the Assisted Chin Up Machine, Ring Chin Up and Chin Up. They train mostly the same muscles, some with different equipment.

How do you make the Weighted Chin Up harder?

Add weight or reps, or move on to the Archer Pull Up and Typewriter Pull Up.

Sources

• Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

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