Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Weighted Chin-Up, a Waist Strap Clipped to Both Low Pulleys

AdvancedStrengthTier T3

You hang from a chin-up bar with an underhand grip and a padded strap around your waist clipped to two low pulleys. You pull yourself up toward the bar, then lower with control.

Targets: Shoulder
Muscles: Latissimus Dorsi

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

machines, pull_up_bar

Gym

  • strap or belt + gym machine + pull-up bar (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

  1. A woman hanging from a chin-up bar with a strap around her waist clipped to two pulley cables.

    Step 1 of 3

    Grasp the chin-up bar with a narrow, underhand grip and hang with your arms fully extended, the strap around your waist clipped to both low pulleys.

  2. The same woman, now pulled up with her chin just above the bar, elbows bent, the waist strap and cables still taut.

    Step 2 of 3

    Slowly pull your body up until your chin is just above the bar.

  3. A woman hanging from a chin-up bar with a strap around her waist clipped to two pulley cables.

    Step 3 of 3

    Grasp the chin-up bar with a narrow, underhand grip and hang with your arms fully extended, the strap around your waist clipped to both low pulleys.

Safety Information

Inspect the waist strap, its two clips and both pulley cables for fraying, loose hardware or damage before each use, and replace or repair any damaged part before hanging your full bodyweight and the added resistance from it. If you have a shoulder, elbow, grip, or low-back condition, or any concern about controlling your body's descent under added resistance, ask a physical therapist or trainer before attempting this exercise, because it loads a full-bodyweight vertical pull with an added, selected cable resistance. Stop and lower yourself back to a full hang under control immediately if you feel a sharp pain, a loss of grip on the bar, or if either clip becomes unseated from its pulley. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.