GYMKC
Menu
Get the app

Weighted Chin-Up

LatsBiceps Upper backForearmsAbs Compound Pull-up barDip beltWeight plateDumbbellKettlebell
Demo (loops)

How to do it

Starting position

  1. Wrap a dip belt around your waist and attach a plate or dumbbell to the chain.
  2. Make sure the weight hangs securely between your legs.
  3. Take a shoulder-width underhand grip and hang.

Movement

  1. Pull your shoulder blades down as you pull your chest up toward the bar.
  2. Once your chin clears the bar, pause briefly.
  3. Slowly lower down until your arms are fully extended.

Breathing

Exhale as you lift up and inhale as you lower down.

Cautions

  • If you cannot do 10 clean reps with bodyweight, it is not time to add weight yet.
  • If you drop abruptly on the way down, it shocks your shoulders and elbows. Resist all the way down.
  • Keep your core engaged so your body does not sway with the swinging weight.

Exercise info

Primary musclesLatsBiceps
Secondary musclesUpper back · Forearms · Abs
EquipmentPull-up barDip beltWeight plateDumbbellKettlebell
Movement patternVertical pull
Rep range3–8 reps
1 similar exercises

Representative exercise: Weighted Chin-Up

How GYMKC sets the weight for this exercise

This exercise starts with your bodyweight. Once you reach 3–8 reps, you add weight in 2.5 kg (5 lb) steps.

GYMKC adds reps before weight. The sets you log also decide when it is time to add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

Get the appMore exercises

Related exercises

Weighted Pull-UpEasierChin-UpEasierSliding Floor Pulldown on TowelSimilar exerciseWide-Grip Lat PulldownSimilar exerciseBand Lat PulldownSame muscle · different equipmentSeated Chin-upSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.