What muscles does the Weighted Chin-Up work?

The Weighted Chin-Up mainly works the biceps and lats.

What equipment do you need for the Weighted Chin-Up?

None: it is a bodyweight exercise.

How many sets and reps of the Weighted Chin-Up?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Weighted Chin-Up?

Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.

Weighted Chin-Up

With a supinated grip and added load, pull the chest to the bar to overload the biceps and lats.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Biceps, Lats
Equipment: Bodyweight
Movement: Pull

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Chin-UpBodyweight

Alternatives

Other exercises for the biceps, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Weighted Chin-Up work?: The Weighted Chin-Up mainly works the biceps and lats.
What equipment do you need for the Weighted Chin-Up?: None: it is a bodyweight exercise.
How many sets and reps of the Weighted Chin-Up?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Weighted Chin-Up?: Band Bicep Curl, Barbell 21s Curl, Barbell Curl and Barbell Drag Curl work the same main muscle.

Program it for your clients

Coaches add the Weighted Chin-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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