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Weighted Chin Up

An intermediate strength exercise that targets the biceps and latissimus dorsi.

INTERMEDIATESTRENGTHANY
Weighted Chin Up exercise demonstration

Muscles Targeted

Primary

  • BICEPS
  • LATISSIMUS DORSI

Secondary

  • BACK
  • SCAPULAR STABILIZERS
  • FOREARMS

How to Perform

  1. Use a neutral-to-underhand grip. Start from a dead hang, pull chest to bar with scapular retraction, lower slowly 3–4s. If lower back tenses, use band-assisted or limit ROM — keep core braced. 4 sets.

Equipment Needed

  • Pull Up Bar

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General Safety

These general guidelines apply to every exercise: warm up first, choose a load and range you can control, and stop if you feel pain. Ask a qualified professional before training around an injury or medical condition.

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