Weighted Chin-Up
Challenge your strength! Weighted Chin-Ups build serious upper body muscle. Add weight for an intense pull-up variation.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Preparation for Weighted Chin-Up: Securely attach a weight plate to a weight belt, and strap the belt around your waist.
Execution Steps: Stand under a chin-up bar and grasp it with an underhand grip (palms facing you), having your hands about shoulder-width apart. Allow your body to hang fully extended from the bar, with your feet off the ground. This is your starting position.
Inhale and pull yourself up by bending your elbows and using the strength of your arms and back. Your elbows should go behind your body as you lift. Continue pulling until your chin is above the bar, focusing on squeezing your shoulder blades together. Pause at the top, exhaling as you concentrate on the contraction in your upper back and arms.
Slowly lower yourself back to the starting position while inhaling. Keep control and maintain tension in your muscles throughout the descent.
Repeat the steps for the desired number of repetitions and sets, ensuring proper form throughout.
Precautions to Consider: Ensure the equipment used is secure and that the weight is appropriate for your strength level. Avoid using momentum to reduce the risk of injury and increase effectiveness. Consider having a spotter or use assistance if new to this exercise or adding weight.
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