Weighted Chin-up
The weighted chin-up is an effective compound exercise for developing back and upper back strength.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Attach the added weight to a dip belt or hold a dumbbell between your feet, then position yourself under the pull-up bar.
- 02
Grip the bar with an overhand grip at shoulder width and start from a dead hang with your arms fully extended. Brace your core and pull your shoulder blades back and down slightly.
- 03
Pull yourself up by driving your elbows down and back until your chin rises above the bar without overextending your thoracic spine.
- 04
Lower yourself under control back to a full dead hang, keeping your core braced, and allow your shoulder blades to glide upward without losing your grip.
- 05
Repeat the next rep with the same tempo and keep the added weight stable throughout.
How to get started at the gym
§ 03 · SisuLiftWeighted Chin-up is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 04 · TipsKeep your body tight and avoid swinging so the load stays on your back. Increase the weight only when you can perform every rep through a full range of motion with a controlled lowering phase.
The weighted chin-up is an effective compound exercise for developing back and upper back strength.
More exercises: Back
§ 05 · Same muscles
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