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
Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart.
2
Hang from the bars with your arms fully extended, feet off the ground, and body straight.
3
Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides.
4
Continue pulling until your chin is above the bars, then pause for a moment.
5
Slowly lower your body back down to the starting position, fully extending your arms.
6
Repeat for the desired number of repetitions.
Pro Tips
•Attach the weight using a dip belt around your waist, not held between your feet, for stability.
•Use a close underhand grip to maximize bicep and lower lat involvement during the pull.
•Pull until your chin clears the bars, squeezing your lats hard at the top of each rep.
Common Mistakes
•Kipping or swinging to get the chin over the bar, which reduces muscle activation and increases injury risk with added weight.
•Gripping too narrow, which can strain the wrists and limit range of motion.
•Adding weight before being able to do at least 8-10 clean bodyweight Chinups, which sets up for injury.
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