weighted close grip chin-up on dip cage
weighted close grip chin-up on dip cage is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart.
Step 2
Hang from the bars with your arms fully extended, feet off the ground, and body straight.
Step 3
Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides.
Step 4
Continue pulling until your chin is above the bars, then pause for a moment.
Step 5
Slowly lower your body back down to the starting position, fully extending your arms.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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