Maximize Upper Body Strength: Weighted Pull-Ups & Chin-Ups

The ability to perform a pull-up and chin-up can make you feel empowered. Most of us remember our first pull-up. The thrill of completing your first bodyweight pull-up after months of practice and patience is hard to put into words, so we’ll not even try. 

And let’s be honest. Pull-ups make you look badass. And no, we aren’t talking about those shoddy chin-ups where a person has to wiggle every muscle in their body. We are referring to military-style pull-ups, where you only use your upper body. It is beautiful. It is art. 

Pull-ups and chin-ups are functional exercises. They involve multiple muscle groups and can help build muscle mass and strength. Plus, they improve your day-to-day functioning. 

Add a weighted vest or dip belt to the mix, and you are in the elite league. Weighted pull-ups and chin-ups are some of the most challenging bodyweight exercises. They involve pulling added resistance besides your body weight against gravity. 

Having the strength to perform a strict pull-up means you can pull yourself out of trouble in a life-threatening situation. With that said, we don’t recommend trying this. So, save yourself the trouble of hanging by the edge of a building.

You can perform the pull-up and chin-up in your back workouts, pull workouts, upper body workouts, or full body workouts. Athletes across strength sports do them. But they have a special place in calisthenics and CrossFit. 

But let us not get ahead of ourselves. Most people cannot differentiate between a pull-up and a chin-up. Although both are upper-body exercises, they train your back differently. 

Difference Between Pull-Up and Chin-Up

The pull-up is one of the OG bodyweight exercises. The horizontal pulling movement primarily targets your upper back, specifically your lats. Grab an overhead bar with an overhand (pronated) shoulder-wide grip to perform a pull-up. 

The chin-up is a pull-up variation, where you grab the overhead bar with an underhand (supinated) shoulder-wide grip. While the chin-up also targets the lats, it increases biceps recruitment.

Target Muscles: Weighted Pull-Up and Chin-Up

Pull-ups and chin-ups are multi-joint exercises. But they engage similar muscle groups. Given below are the main target muscles:

Lats

The latissimus dorsi is the primary target muscle of pull-ups and chin-ups. Ensure optimal lat engagement by pulling through your lats. Also, keep your legs extended straight for better muscle recruitment. Crossing your legs behind your body makes the lift easier. 

Biceps

While both these exercises engage your biceps, you’ll feel a better pump in your guns while performing the chin-up. Grab the bar with a broader drip while performing the chin-up to emphasize the inner biceps head. Holding the bar with a narrower grip focuses on the outer biceps head. 

Use a monkey (thumbless) grip to reduce biceps recruitment while performing the pull-up. 

Forearms

Weighted pull-ups involve holding onto your body weight and added resistance against gravity. A nasty forearm pump at the end of a weighted chin-up session shouldn’t surprise you.

Upper Back

Pull-ups and chin-ups engage every upper back muscle, including the rhomboids, teres major and minor, and rear delts. Keep your upper back upright while performing the movement. Rounding your back and pushing your chest out takes away from the exercise. 

Traps

Traps are the other upper-body muscles engaged during the exercises. Each pull-up has a low-key shrugging pattern that works your traps. Avoid your traps from taking over these exercises by pushing your shoulder blades back and down. 

Shoulders

You cannot rule out the role of the shoulders while performing the pull and chin-up. Maintaining a natural back arch will ensure your shoulders don’t overpower your back. 

Abs

Performing a pull-up and chin-up requires core strength. Keep your glutes and core engaged throughout the exercise. It will also help maintain stability and keep you from swinging back and forth.

Benefits of Weighted Pull-Ups and Chin-Ups

Given below are the benefits of adding these pulling exercises into your training regimen:

1. Helps Build Strength and Muscle Mass 

Pull-ups and chin-ups help strengthen your upper back, arms, and shoulders. Most trainers perform 8-12 reps of these in a single set, which is optimal for hypertrophy. Using added resistance can help amplify these effects. 

2. Improves Functionality 

The pull-up and chin-up are complex exercises. Multiple joints and muscles work together to help you complete a pull-up. Regularly performing this exercise improves your performance in daily activities. 

3. Boosts Grip Strength

8-12 pull-ups can take 20-30 seconds to complete. Holding onto your body weight and added resistance for this period is no joke. The improved grip strength will carry over to exercises like the farmer’s carry, deadlift, shrug, and barbell row.

4. Enhances Fitness Level

It’s no coincidence that pull-ups are a mainstay in CrossFit and calisthenics. They help improve your fitness and performance levels. Studies show that strength training can help boost bone development and cardiovascular health. [1]

How To Perform Weighted Pull-Up and Chin-Up

Before diving into the different ways of adding resistance to the pull-up and chin-up, let’s talk about how to perform each exercise. Most weighted variations of these exercises need you to strap on the weight before starting the exercise. Your form will remain the same irrespective of the type of weight you choose.

How To Perform Weighted Pull-Up

1. Strap on the weight of your choice.
2. Grab an overhead bar with a slightly wider than shoulder-width pronated (overhand) grip.
3. Contract your glutes and abs.
4. Push your shoulder blades back and down and pull your body towards the overhead bar using your lats.
5. Pull your chin toward the bar until your lats are fully contracted.
6. Pause at the top.
7. Slowly return to the starting position.
8. Repeat for recommended reps.

Pro Tips:

1. Do not use your arms to complete the pull-up. Use your hands as hooks and pull through your lats.
2. Keep your head and back neutral while performing the exercise. Dropping your head back puts unnecessary stress on your neck.
3. Aim for full lat extension at the bottom without fully extending your elbows.

Check out our complete pull-up guide!

How To Perform Weighted Chin-Up 

1. Get ready with the weight of your choice. 
2. Grab an overhead bar with a shoulder-wide supinated (underhand) grip. 
3. Squeeze your glutes and brace your core. 
4. Depress your shoulder blades and drive the elbows down while pulling through your lats.
5. Pull your chin toward the bar until your lats are fully contracted. 
6. Slowly return to the starting position. 
7. Repeat for recommended reps.

Pro Tips: 

1. Keep your elbows pinned while performing this exercise. 
2. Perform this exercise on an angled bar if a straight bar feels uncomfortable. 
3. Flare out your elbows if you want to restrict biceps involvement. 

Check out our complete chin-up guide!

Types of Weights For Pull-Ups and Chin-Ups

Here are the different types of weights you can use while performing these horizontal pulling exercises:

1. Weighted Vest 

A weighted vest is one of the most versatile training equipment. Using the vest is easy. Wear the vest and adjust it using the straps to achieve a perfect fit. You could use it in upper and lower body exercises. 

Most weighted vests come with pockets that can hold weight. It makes increasing or decreasing the resistance easy. 

Check Out: The 10 Best Weighted Vests To Up Your Training Intensity

2. Loaded Backpack

The loaded backpack is the best option for folks on a tight budget. Most of us have a bag lying around. Fill it with the appropriate number of weight plates and get to work. You could also use it outside the gym by stacking water bottles, books, or even bricks inside the bag. Make sure the bag is snug while performing the exercise. 

3. Dumbbell 

Many lifters like to keep it simple on the weighted pull-up and chin-up. They hold a dumbbell between their feet for added resistance. You will need a training partner for this exercise as you can’t pick a heavy dumbbell using your feet while hanging onto the pull-up bar. 

Steps:

1. Hang onto the bar with a shoulder-wide grip. 
2. Cross your ankles and flare out your knees. 
3. Have your training partner set a dumbbell between your ankles.
4. Perform the pull-up.

4. Dip Belt

A dip belt is one of the most effective tools for using weights in bodyweight exercises. It can hold weight plates, dumbbells, and kettlebells and is a must-have if you train in your garage gym. You might have to fold your legs behind your body while performing chin-ups while wearing a dip belt. 

5. Chains

Chains are badass training tools. Place chains on your shoulders while doing pull-ups to add resistance. You must maintain an upright torso while using chains to ensure they don’t slip. 

6. Resistance Bands

While most people use resistance bands to make the pull-up easier, we will flip this method on its head. Using a band for added resistance on pull-ups will make the lift harder during the concentric (upward) motion. The added resistance will subside as you return to the start position. 

This exercise requires a pull-up bar with beams on either side. 

Steps:

1. Tie a resistance band around the poles of a pull-up bar.
2. You should tie the resistance band at a height where your feet are under the band while you’re hanging on the overhead bar.
3. Slowly pull yourself toward the bar. The band will extend to add resistance. 
4. Return to the starting position.
5. Repeat for reps. 

Check Out: The 9 Best Outdoor Pull-Up Bars

Common Mistakes While Performing Weighted Pull-Ups and Chin-Ups

Check out the most common errors exercisers commit while performing chins:

1. Not Following a Full Range of Motion

Many trainers leave gains on the table by limiting their range of motion. A full ROM helps you achieve optimal muscle fiber recruitment. Ask a spotter to assist you if you need help performing pull-ups with the perfect form.

On the flip side, a restricted range of motion can help folks dealing with injuries.

2. Using Momentum

You’ve probably seen people swinging their legs like a pendulum to generate momentum while performing chins. While it may help you do more reps, using momentum doesn’t let you establish constant tension on your target muscles.

3. Pulling Through Your Elbows and Arms

While performing pull-ups or chin-ups for lats, ensure you are using your lats to pull yourself toward the bar. Using your biceps and shoulders will put your back on the rear seat.

4. Going Too Heavy Too Soon

Lifting too heavy is one of the most common mistakes while performing weighted chin-ups. It can result in the three mistakes mentioned above. Ego lifting will restrict your range of motion, force you to use momentum, and make you pull through your elbows and arms. 

Also, lifting too heavy on chin-ups can result in injury. It is common for exercisers to sprain their biceps tendons while going too heavy on pull-ups. 

5 Weighted Pull-Up and Chin-Up Variations and Alternatives

Here are the weighted pull-up and chin-up variations and alternatives that should be a part of your exercise arsenal:

1. Weighted Pull-Up Negatives

The weighted pull-up negative is an excellent exercise for people who are strong enough to do bodyweight pull-ups but cannot manage a weighted pull-up. 

How To: 

Step 1: Put on a weighted vest.

Step 2: Now, there are three ways to do a weighted pull-up negative. 

1. Assume a pull-up position and ask your training partner to boost you to the top of the pull-up’s range of motion. 
2. You could jump and grab the pull-up bar to start at the top of the movement.
3. Stand on an elevated platform to get into the starting position.

Step 3: Slowly lower yourself to the bottom of the movement. Take as much time as possible and focus on feeling every muscle fiber in your back. 

Step 4: Repeat steps 2 and 3 for recommended reps.

2. Weighted Neutral Grip Pull-Up

The neutral grip pull-up is a happy medium between pronated and supinated horizontal pulls. It is more wrist-friendly than supinated pull-ups. 

How To: 

1. Use your resistance of choice.
2. Take a neutral grip on parallel pull-up bars. Your palms should be facing each other. 
3. Pull yourself up using your lats while pushing your shoulder blades back and down.
4. Pause at the top of the motion and contract your lats.
5. Lower yourself to the starting position.
6. Repeat for recommended reps.

3. Weighted Inverted Row

The inverted row can help you build strength for the pull-up. Although it might look easy, the inverted row will have you questioning your strength after 5-6 reps. 

How To: 

1. Put on a weighted vest. 
2. Set a barbell at waist height in the squat rack. 
3. Position yourself in the rack so that the bar is above your chest.
4. Grab the bar with a wider-than-shoulder-width pronated grip. 
5. Extend your legs and plant your heels on the floor. Your body from head to toe should be in a straight line. 
6. Stick your chest out and pull back your shoulder blades. 
7. Pull your body toward the bar by bending at your elbows until your chest is a few inches from touching it. 
8. Pause and contract your back at the top.
9. Slowly return to the starting position. 
10. Repeat for the desired number of repetitions.

Check out our complete inverted row guide here!

4. Lat Pull-Down

The lat pull-down is a staple in most back workouts. It targets your lats and helps build a wide back.

How To: 

1. Sit on the lat pull-down machine and fixate your legs under the knee pad.
2. Grab the handle with a shoulder-wide pronated grip. 
3. Start the movement by depressing your shoulder blades. Flex your elbows while extending your shoulders.
4. Lower the bar towards your upper chest until your elbows align with your torso. 
5. Pause and contract your lats at the bottom. 
6. Slowly return to the start position. 
7. Repeat for recommended reps.

Check out our complete lat pull-down guide here!

5. Weighted Ring Pull-Up

The weighted ring pull-up is arguably the most challenging exercise on this list. Besides upper body strength, this movement demands core strength and stability. 

How To: 

1. Strap on a weighted vest. 
2. Grab the rings with a neutral (palms facing each other) grip. 
3. Engage your core and glutes for better stability. 
4. Lift yourself toward the ceiling by depressing your shoulder blades.
5. Flex your elbows while extending your shoulders.
6. Your collarbone should be at the bottom of the rings at the movement’s top. 
7. Pause and contract your lats at the top. 
8. Slowly return to the starting position.
9. Repeat for your desired number of repetitions.

FAQs

When is the right time to add weights to pull-ups?

It depends on your goal. If your goal is to build strength, you can perform weighted pull-ups when you can complete 2-3 sets of 5-6 pull-ups. For hypertrophy, your target should be to achieve 2-3 sets of 8-12 pull-ups before you switch to weighted pull-ups.

Is it necessary to perform weighted pull-ups for back growth?

No. Weighted pull-ups are not mandatory in a back training routine. But, it can be an incredibly effective exercise, especially if you train in your garage gym.

Is pull-up better than chin-up?

This is an apples-and-oranges comparison. Both train your backs from different angles. While the pull-ups focus on your back, you’ll experience a greater biceps engagement in the chin-up. It would help if you alternated between the two in your training regimen. 

Wrapping Up

This article hopefully answers all your questions about the pull-up and chin-up. We went over the different types of weights you can use and the variations and alternatives that can help you build a stronger and more muscular back.

Ensure that you don’t rush into weighted pull-ups and chin-ups. Following a linear plan will help you achieve optimal results while limiting your risk of injury.

References

1. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012 Jul-Aug;11(4):209-16. doi: 10.1249/JSR.0b013e31825dabb8. PMID: 22777332.

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