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.
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
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.
Brace and let the load hang still.
Pull the elbows down and in until the chin clears the bar.
Lower slowly to straight arms.
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.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.