PlanWorkouts

Exercise 2987 · REF Gk1r408

Weighted Close Grip Chin-Up On Dip Cage exercise animation

Weighted Close Grip Chin-Up On Dip Cage

Category
Back
Equipment
Weighted
Target
Lats

A close, underhand grip on a weighted chin-up brings the biceps in heavily alongside the lats, and adding external weight via a belt or vest is how experienced pull-up performers keep progressing once bodyweight reps get too easy. The dip cage setup is just a stable frame to hang from. It's a strength benchmark exercise in a lot of programs — added weight here tends to track overall pulling strength closely.

How to Do the Weighted Close Grip Chin-Up On Dip Cage

  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.

Muscles Worked

The Weighted Close Grip Chin-Up On Dip Cage primarily targets the Lats, with Biceps as the primary synergist muscle group, along with the Forearms.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Lats Exercises

Back Pec Stretch Back Pec Stretch Body Weight · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats Band Close-Grip Pulldown Band Close-Grip Pulldown Band · Lats Band Fixed Back Close Grip Pulldown Band Fixed Back Close Grip Pulldown Band · Lats Band Fixed Back Underhand Pulldown Band Fixed Back Underhand Pulldown Band · Lats Band Kneeling One Arm Pulldown Band Kneeling One Arm Pulldown Band · Lats

Equipment Alternatives

Don't have weighted? These target the same lats with different equipment.

Archer Pull Up Archer Pull Up Body Weight · Lats Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Band Assisted Pull-Up Band Assisted Pull-Up Band · Lats

FAQ

What muscles does the Weighted Close Grip Chin-Up On Dip Cage work?
The Weighted Close Grip Chin-Up On Dip Cage primarily targets the lats, with the biceps and forearms assisting.
What equipment do I need for the Weighted Close Grip Chin-Up On Dip Cage?
The Weighted Close Grip Chin-Up On Dip Cage is done with a weighted.
What's a good alternative to the Weighted Close Grip Chin-Up On Dip Cage?
If you don't have access to a weighted, the Archer Pull Up targets the same lats using body weight instead.