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Last updated March 5, 2026
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LatsBicepsTeres MajorTrapezius
Chin Up (Weighted)
Perform chin-ups with added weight via a dip belt. The supinated grip emphasizes biceps alongside the lats.
Quick facts
- Difficulty
- Difficult
- Mechanic
- Compound
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lats
Secondary
bicepsupper back / rhomboidslower trapsforearm flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
weightedpull up bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
repsplus_weight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Attach a dip belt with your chosen weight plate.
- Grip the pull-up bar with a supinated (underhand) grip at shoulder width.
- Step 2Starting Position
- Hang with arms fully extended and shoulders engaged.
- Cross your feet behind you for stability.
- Retract your shoulder blades slightly to set your back.
- Step 3Execution
- Pull yourself upward by driving your elbows down and back.
- Continue until your chin clears the bar.
- Squeeze your lats and biceps at the top position.
- Lower yourself slowly to a full dead hang before the next rep.