Back · Bodyweight
Weighted Hang Chin-up
How to do the weighted hang chin-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- VerticalPull
- Mechanic
- Compound
How to do it
Hang from a bar with an underhand, shoulder-width grip and a weight belt or dumbbell adding load. From a full dead hang, pull your chest toward the bar by driving your elbows down and back, then lower with control. The added weight builds pulling strength beyond bodyweight.
- 1Biceps and lats working together to drive you up
- 2Strong squeeze of the back at the top
- 3Full stretch at the bottom of each rep
Common mistakes
- Swinging or kipping to cheat the load up
- Shrugging the shoulders up at the top
- Cutting the range short instead of reaching a full hang
Muscles worked
The weighted hang chin-up mainly works the biceps and lats, with the forearms, mid traps, upper traps, upper abs, lower abs, and rear delts assisting.
- BicepsPrimary
- LatsPrimary
- ForearmsSupport
- Mid TrapsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- Rear DeltsSupport
- Lower TrapsMinor
Kovo programs the weighted hang chin-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.