latsbody weight
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
lats
Secondary muscles
bicepsforearms
Primary body parts
back
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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