The Weighted Chin-Up: Your Path to Bigger Lats and Biceps

Wondering about that one underrated exercise that can truly transform your physique? It’s the Weighted Chin-Up, and it’s time to give it the recognition it deserves!

Forget the fancy machines and lat pulldowns; this exercise is the real deal. It’s a closed-chain movement that packs a punch, helping you sculpt stronger biceps and broader lats — the essentials for a balanced and impressive physique.

Curious about your strength level in weighted chin-ups?

Here’s the litmus test:

Aim to conquer 50% added weight of your body weight for 5 solid reps. For example, if you weigh 180 lbs, that’s 90 lbs (two 45 lbs plates). Achieve that, and you’re in the elite league of strong lats and biceps!

Not quite there yet?

No worries! Start by incorporating weighted chin-ups once a week when you’re feeling fresh. Add a modest 2.5 lbs each week, progressing from 40 lbs to 42.5 lbs, and so on, until you hit your goal.

Feeling stuck?

Mix things up by changing your grip — try a hammer grip, a pull-up grip, and keep pushing your limits until you break that 90 lbs barrier. It’s a steady journey, so remember to stay patient and persistent.

Last, but not least

A pro tip: shed excess body fat. Cutting down on body fat can make weighted chin-ups more manageable and help you showcase your gains faster!