Target Muscle

    Lats

    Equipment

    Body Weight

    Difficulty

    Advanced

    Category

    Strength

    BackBody Weight

    Weighted Close Grip Chinup on Dip Cage

    The weighted close grip chinup on dip cage is a challenging upper body exercise that targets the lats, with significant involvement from the bicep and forearms. It requires the use of additional weight, increasing the demand on strength and control.

    Also Works

    BicepsForearms

    How to Perform

    1. 1

      Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart.

    2. 2

      Hang from the bars with your arms fully extended, feet off the ground, and body straight.

    3. 3

      Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides.

    4. 4

      Continue pulling until your chin is above the bars, then pause for a moment.

    5. 5

      Slowly lower your body back down to the starting position, fully extending your arms.

    6. 6

      Repeat for the desired number of repetitions.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Lats Exercises

    Master The Weighted Close Grip Chinup on Dip Cage with Forge

    Get personalized coaching, form feedback, and workout plans featuring Weighted Close Grip Chinup on Dip Cage and other exercises tailored to your goals.

    Join the Waitlist