Weighted Close-grip Chin-up
Muscle Groups: Biceps, Lats
Weighted Close-grip Chin-up focuses on Biceps, Lats, with Traps, Forearm, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Close-grip Chin-up with proper form and technique.
- 1
Start by hanging from a pull-up bar with a close grip (hands shoulder-width apart) and a weight belt secured around your waist.
- 2
Engage your core and pull your body up by bending your elbows, keeping them close to your body.
- 3
Continue pulling until your chin is above the bar, then slowly lower back to the starting position.
Tips for Success
These tips will help you perform Weighted Close-grip Chin-up safely and effectively while maintaining proper form.
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Ensure your grip is firm but not too tight to avoid strain on your wrists.
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Keep your body straight throughout the movement to avoid swinging or using momentum.
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Control the movement both up and down to enhance muscle engagement and prevent injury.
Secondary Muscles
While Weighted Close-grip Chin-up primarily targets Biceps, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Traps, Forearm, Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Weighted Close-grip Chin-up, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Close-grip Chin-up, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
