How to Set Up for Dumbbell Weighted Chin-Ups (and Build a Bigger, Stronger Back)

If you can do more than 10 bodyweight chin-ups, if you want to keep progressing in mass and strength, you're ready to start adding weight.
There are several ways to do this...hanging plates from your waist via a belt, wearing a weighted vest, or setting a dumbbell between your feet.
The first two methods are pretty straightforward so I'm going to go into the easiest setup here for the dumbbell between the feet.
I actually prefer this method as holding the dumbbell between the feet really locks in the lower body very effectively while doing the exercise....much more so than the weight plate or weight vest version.
When using the dumbbell version here, the easiest way to go is using a chin-up bar that you can reach from a standing position. If you don't have a bar at this height and you have a Smith machine, you try setting that bar to the correct height.
If you don't have a Smith machine either, you can also use this same technique while standing on a bench. I'll get into that more below as well.
First, set the weight on the floor, directly below the chin-up bar. Set your feet on either side of the dumbbell.
Now reach down and grab the dumbbell and hold it between your legs.
Bring your feet in and press them together.
Lower the dumbbell and rest it on the top of your feet and on the heels of your shoes. The front plates likely will be resting on your shins as well, so ideally you'll want to pull up your socks as well.
Now you're locked in and ready to go!
Bend your knees and get your feet off the ground, then do the chin-up as normal.
Using a dumbbell in this fashion also makes it easy to do a literal "drop" set...when you finish as many reps as you can with the dumbbell, then just open up your feet and drop the dumbbell on the floor, then keep going with just bodyweight, without ever letting go of the bar.
(side note, if the dumbbell is more than a few inches off the ground, I recommend using some sort of mat or padding where you drop it so that you don't do any damage to the floor).
Now, as I mentioned above, if you don't have a chin-up bar that you can reach from the standing position, you can also do this technique standing on a bench. I don't have pictures of it but it's fairly easy to figure out.
Set the bench about a foot or two behind the bar with the dumbbell resting on the bench, just like it was on the floor. Stand up on the bench, with your feet beside the dumbbell. Use the same procedure I described above, as far as setting it between your feet.
Once it's set, then grip the chin-up bar, and shift your feet off the bench, bringing the dumbbell off with you. Then you're ready to go.
Overall, once you get to the point where regular bodyweight chin-ups are easy, it's time to move on to the Weighted Chin-Up. This dumbbell version is a GREAT way to do it.
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[@MrDavidsmjames]

Thanks man. Been looking to solve this for years 👍🏾💪🏾

[@ocantu1987]

I tried this today because my gyms dip belt was broken and I was surprised how much my core toke over.

[@cvbvids]

I Cant agree with you more! THIS IS THE BEST WAY for weighted chin-ups and pull ups!! I've bin doing it this way for years!!

[@supersaiyanzero386]

So simple yet took so long to understand lol thanks

[@WLOfails]

I attempted using dumbbells for pull ups the first time yesterday. My setup was poor and the dumbbell felt like it was slipping out of my feet. Going to try this next back day.

[@HomeGrownFit]

Nick! Yr demo is great! May I add a 5-sec clip of it to my YT video on the same subject (with credit and @ in the description)? Thx for considering.

[@MadScientistOfMuscle]

Yep, for sure. I appreciate you asking!

[@Wutang3737]

Thank you

[@kakashihatake4180]

Good shit. Right Kenny?

[@rudy1999]

This prob should be the way to do it because on every compound excersise you should always engage your core too.

[@mp-sv2cp]

dumbbell fell on my cat and killed him :( rip

[@YusukeChadUrameshi]

This is fucking hard man😢

[@danielsaunders4058]

Tahabnkyou

[@Galhadadz]

Without good shoes it's painful