Hang Weighted Dead Chin-Up
Weighted chin-ups build serious upper-body strength! Add weight to this classic exercise for increased muscle gains.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Attach a weight to a dipping belt and secure it around your waist.
2. Approach the chin-up bar and grasp it with an underhand grip (palms facing you), hands should be shoulder-width apart.
3. Hang from the bar with your arms fully extended, legs crossed at the ankles and slightly bent at the knees, core engaged.
4. Exhale as you pull your body up toward the bar, aiming to bring your chin above the bar. The movement should be controlled, with your elbows going down and back.
5. Pause briefly at the top of the movement with your chin above the bar level.
6. Inhale as you slowly lower yourself back to the starting position with arms fully extended.
7. Repeat for the desired number of repetitions and sets.
Safety Tips: - Perform the exercise with controlled movement to avoid momentum taking over. - Keep your core engaged throughout the exercise to protect your lower back. - Use a spotter or assisted chin-up machine if you are new to this exercise or to maintain proper form as you fatigue.
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