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Weighted Close Grip Chin-Up On Dip Cage

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.

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Also known as: Weighted Close Grip Chinup On Dip Cage

Category

Back

Equipment

Weighted

Target

Lats

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Exercise reference published by PlanWorkouts; see our editorial standards.

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

1. Position yourself in front of the dip cage and take an underhand grip on the parallel bars, hands set shoulder-width apart.
2. Hang from the bars with your arms fully extended, feet clear of the floor, and body straight.
3. Engage your back and pull your body upward toward the bars, tracking your elbows close to your sides.
4. Keep pulling until your chin clears the bars, then hold briefly.
5. Lower your body back down slowly to the start, straightening your arms fully.
6. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the lats.

Technique & Form Tips

Execute the movement by bending the elbows to pull the body toward the bar or the attachment toward the torso. Movement depends on the specific setup, emphasizing the vertical plane of the pull.

Common Mistakes to Avoid

• Excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.
• Jerking into the pull: Start the pull smoothly rather than using a sudden yank or swing.
• Using the wrong attachment path: Check the demonstrated grip and path before starting. Front and rear variations have different setups; do not force an uncomfortable position.

How to Breathe During This Exercise

Inhale and exhale consistently as you perform the pull.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Weighted Close Grip Chin-Up On Dip Cage mainly targets your Lats, with your Biceps helping support the movement, along with your Forearms.

More Back Exercises

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

More Lats Exercises

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

Equipment Alternatives

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

Bench Pull-Ups Body Weight · Lats Band Assisted Pull-Up Band · Lats Cable Bar Lateral Pulldown Cable · Lats Lever Assisted Chin-Up Leverage Machine · Lats

FAQ

What muscles does the Weighted Close Grip Chin-Up On Dip Cage work?

The Weighted Close Grip Chin-Up On Dip Cage mainly works your lats. It also helps strengthen your biceps and forearms. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Weighted Close Grip Chin-Up On Dip Cage?

You do the Weighted Close Grip Chin-Up On Dip Cage with a weighted. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Weighted Close Grip Chin-Up On Dip Cage?

One mistake to watch for is excessive leaning: Adjust your posture to focus on the intended vertical path of the pull.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Weighted Close Grip Chin-Up On Dip Cage?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Weighted Close Grip Chin-Up On Dip Cage?

The Bench Pull-Ups trains your lats with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.