How to do the Weighted Close Grip Chin-up On Dip Cage
Weighted Close Grip Chin-up On Dip Cage is a beginner multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using weighted, it falls under the strength category. Secondary muscles engaged include Biceps and Forearms.
Weighted Close Grip Chin-up On Dip Cage demonstration · © GymiaFit
Weighted Close Grip Chin-up On Dip Cage at a glance
- Primary muscles
- Lats
- Secondary muscles
- Biceps, Forearms
- Equipment
- Weighted
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Pull
Weighted Close Grip Chin-up On Dip Cage step by step
- 1Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart.
- 2Hang from the bars with your arms fully extended, feet off the ground, and body straight.
- 3Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides.
- 4Continue pulling until your chin is above the bars, then pause for a moment.
- 5Slowly lower your body back down to the starting position, fully extending your arms.
- 6Repeat for the desired number of repetitions.
Weighted Close Grip Chin-up On Dip Cage — questions
What muscles does the Weighted Close Grip Chin-up On Dip Cage work?
The Weighted Close Grip Chin-up On Dip Cage primarily targets the Lats. It also recruits the Biceps, Forearms as secondary movers.
What equipment do I need for the Weighted Close Grip Chin-up On Dip Cage?
You need weighted. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Weighted Close Grip Chin-up On Dip Cage suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Weighted Close Grip Chin-up On Dip Cage?
Weighted One Hand Pull Up, Weighted Pull-up, Weighted Muscle Up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Weighted Close Grip Chin-up On Dip Cage demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.