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All exercises

Weighted close grip chin-up on dip cage

Advanced

Weighted close grip chin-up on dip cage is a compound weight plate exercise for the lats, also working the biceps and forearms.

What it works

Primary muscle

Lats

Also works

BicepsForearms

Equipment
Weight plate
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart.
  2. 2Hang from the bars with your arms fully extended, feet off the ground, and body straight.
  3. 3Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides.
  4. 4Continue pulling until your chin is above the bars, then pause for a moment.
  5. 5Slowly lower your body back down to the starting position, fully extending your arms.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Chin-upBodyweight
  • One arm chin-upBodyweight
  • Weighted pull-upWeight plate
  • Assisted parallel close grip pull-upMachine

Easier variations

  • Chin-upBodyweight
  • Close grip chin-upBodyweight
  • Mixed grip chin-upBodyweight
  • Pull up (neutral grip)Bodyweight
Logged today · 2 min restWeighted close grip chin-up on dip cage

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