Weighted Close Grip Chin-up On Dip Cage

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

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

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

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

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

Repeat for the desired number of repetitions.

Losing tension in the core or lower back partway through the movement — because Weighted Close Grip Chin-up On Dip Cage loads multiple joints at once, a small breakdown in bracing at the hips or spine compounds through the whole chain.

Rounding the upper back or shrugging the shoulders up toward the ears at the start of the pull instead of initiating with the target muscle.

Skipping a warm-up set at lighter load/intensity — even "beginner" exercises benefit from a rehearsal set to groove the movement pattern before working sets.