Chin Up (Weighted): how to do it and muscles worked
The chin up (weighted) mainly works your lats and biceps. You need a pull-up bar.
Muscles worked
How to do the chin up (weighted)
- 1
Hang from the bar with an underhand, shoulder-width grip and a weight belt or dumbbell held between your feet. Start from a full hang with arms straight and legs crossed behind you.
- 2
Pull your elbows down and toward your ribs until your chin clears the bar. Keep your chest lifted and your body still, without kicking or swinging.
- 3
Lower slowly over 2 to 3 seconds until your arms are fully straight again. Breathe out as you pull up and in as you lower.
Form tip: Start with light added weight and stop the set when you need to swing; full range with clean reps beats heavy, half reps.
Common questions
- Which muscles does the chin up (weighted) work?
- The chin up (weighted) mainly works your lats and biceps.
- What equipment do I need for the chin up (weighted)?
- You need a pull-up bar.
- How many sets and reps should I do?
- A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
- How do I track the chin up (weighted) in SweatByte?
- Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.
More lats exercises
General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.