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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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Exercises/Weighted Chin-Up
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Weighted Chin-Up

A chin-up with added load from a dip belt or weight vest. Builds heavy vertical pulling strength with strong biceps involvement.

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Primary muscles

  • Lats (Latissimus Dorsi)
  • Biceps

Secondary muscles

  • Teres Major
  • Rhomboids
  • Brachialis
  • Traps (Trapezius)
  • Forearm Flexors
Sets
3–5
Reps
3–8
Rest
120–180s

How to perform

Weighted Chin-Up movement

Main muscles working (thicker lines)

Starting position

With a loaded dip belt or vest, hang from the bar with palms facing you at shoulder width.

  1. 1

    Brace and let the load hang still.

  2. 2

    Pull the elbows down and in until the chin clears the bar.

  3. 3

    Lower slowly to straight arms.

  4. 4

    Reset any swing before the next rep.

Breathing: Brace with a breath at the bottom, exhale as you finish the pull.

Coaching tips

  • Elbows to hips

  • Chest up to the bar

  • No kipping

Common mistakes

  • Loading before strict bodyweight chin-ups are solid

  • Half reps

  • Swinging the weight

Safety notes

  • Increase load gradually to protect the elbows.

  • Secure the belt or vest before hanging.

Details

Body parts
Back · Arms · Upper Body
Equipment
Pull-Up Bar · Weight Plate
Movement
Vertical Pull
Exercise type
Compound
Training goals
Strength · Muscle Growth

Sets, reps and rest are general guidance — adjust to your goals and experience.

Easier Variations

  • Chin-UpIntermediate→

Variations

  • Weighted Pull-UpAdvanced→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.