Weighted Chin-Up
The Weighted Chin-Up is an advanced upper body exercise that targets the back, biceps, and shoulders.
- Attach a weight belt or hold a dumbbell between your feet.
- Grip the chin-up bar with your palms facing you, hands shoulder-width apart.
- Hang with your arms fully extended and engage your core.
- Pull your chin above the bar while keeping your elbows close to your body.
- Lower yourself back to the starting position with control.
How to perform the Weighted Chin-Up
- Set up. Set up in a stable, balanced starting position appropriate for the Weighted Chin-Up using your free weights.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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