TETSUChin-Up (Weighted)
The Chin-Up (Weighted) is a weighted exercise for the back that primarily targets the lats, with the biceps and forearms assisting. Follow the 6 steps below for correct form, with an animated demonstration.
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How to do the Chin-Up (Weighted)
- Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart.
- Hang from the bars with your arms fully extended, feet off the ground, and body straight.
- Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides.
- Continue pulling until your chin is above the bars, then pause for a moment.
- Slowly lower your body back down to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Chin-Up (Weighted) work?
The Chin-Up (Weighted) primarily targets the lats. The biceps and forearms work as supporting muscles.
What equipment do I need for the Chin-Up (Weighted)?
You need added weight — a plate, dumbbell, or weight vest — to load the Chin-Up (Weighted).
How many sets and reps of the Chin-Up (Weighted) should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Chin-Up (Weighted) works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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