Chin-Up (Weighted)

Instructions

1. Attach a weight to a dip belt and secure it around your waist, or put on a weight vest. Alternatively, grip a dumbbell between your feet or ankles.
2. Grab the pull-up bar with an underhand (supinated) grip, palms facing toward you, hands slightly closer than shoulder width.
3. Hang at full arm extension with shoulders engaged and scapulae slightly depressed.
4. Create a slight arch in your lower back and keep your chest up. This is your starting position.
5. Exhale and pull your torso upward, driving your elbows down and toward your hips, until your chin clears the bar.
6. Squeeze the biceps and lats at the top of the movement for a brief pause.
7. Inhale and lower yourself with control until your arms are fully extended.
8. Repeat for the prescribed number of repetitions.

Tips

• Start with a small plate (5–10 kg) and build up — extra load amplifies any form breakdown.
• Keep your elbows close to your torso throughout the pull; flaring them shifts tension away from the biceps.
• Lower in a controlled 2–3 second descent to maximize time under tension and reduce joint stress.
• Unlike the overhand pull-up, the supinated grip recruits the biceps heavily alongside the lats — use this to your advantage by thinking “curl the bar to your chest.”
• Secure the dip belt clip before unracking any plates; a loose belt mid-set is a safety hazard.
• Have a training partner assist with unloading the belt after failure sets.