Weighted Hang Chin-Up
The weighted chin-up worked in the bottom half: from a dead hang with a plate on a belt, pull until the elbows reach a right angle and lower again.
How to do it
Setup
Plate hanging from a dip belt, underhand grip shoulder-width, dead hang with the shoulders active.
Steps
- Draw the blades down to start each rep.
- Pull until the elbows are bent to about 90°.
- Lower all the way to straight arms.
Common mistakes
Plate swinging between reps: pause in the hang until it stills. Skipping the dead hang: every rep starts from straight arms, the hard part of this variant. Relaxed shoulders at the bottom: keep them active under the load.
Breathing
Exhale on the pull, inhale lowering.
