Weighted Close Grip Chin-up On Dip Cage exercise animated demonstration

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Weighted Close Grip Chin-up On Dip Cage

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Beginner

target Target Muscle Groups

Primary: Lats accessibility Back
Biceps Forearms

fitness_center Equipment

Weighted

Category

strength

Mechanic

compound

Cal/min

6.1

Force

pull

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.

list_alt Step-by-Step Instructions

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.

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