Own Every Range
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VIDEO DEMO

Weighted chin-up

Progression of Chin-Up

YouTube · Mitchel MayChin-upsWatch the demonstration

PROGRESSION · HOW TO DO IT

Weighted chin-up

These steps are written specifically for the Weighted chin-up. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Weighted chin-up. Add only enough load to preserve the same range, tempo, and position as the easier version.

  2. 02
    Move the pattern

    Set the shoulders away from the ears and drive the elbows down toward the ribs to lift your body.

  3. 03
    Match the demand

    Treat this version as the only progression; do not add load, range, and tempo at the same time.

  4. 04
    Finish with control

    Finish without reaching the chin forward, then lower to a long, controlled hang. Finish without craning the neck.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

BACK & LATS / 21

Short rangeShort range

Weighted chin-up

Sets: 3–5 · Reps: 3–10

Weighted chin-up is a progression of Chin-Up. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The movement finishes with shoulder extension/adduction and elbow flexion, creating a strong shortened contraction after controlling the hang.