Weighted Chin-Up

Setup

1. 01Load a dip belt or hold a dumbbell between the feet or knees.
2. 02Grip the bar underhand at about shoulder width.
3. 03Start from a dead hang with arms fully extended.
4. 04Brace the core so the added load does not swing.

Execution

1. 01Depress the shoulder blades, then pull the elbows down toward the ribs.
2. 02Drive the chin over the bar with the chest leading up.
3. 03Pause briefly at the top with the lats and biceps fully contracted.
4. 04Lower under control back to a full dead hang.

Checkpoints

• -Every rep starts and ends at full elbow extension.
• -The added weight hangs still, without pendulum swing.
• -Shoulders stay packed down away from the ears.
• -Body stays vertical with only minimal hollow-body sway.

Common mistakes

• -Kipping or swinging the load to generate momentum.
• -Cutting depth and never reaching a dead hang.
• -Craning the neck to sneak the chin over the bar.
• -Adding weight before owning strict bodyweight reps.