Weighted Close-Grip Chin-up on Dip Cage

Description

How to Do Weighted Close-Grip Chin-up on Dip Cage

1. 1
   Setup

   Secure a weight plate to a dip belt and position yourself directly under the chin-up bar of a dip cage.

2. 2
   Setup

   Grasp the chin-up bar with an underhand (supinated) grip, hands slightly narrower than shoulder-width apart.

3. 3

   Engage your lats and biceps to pull your body upward, leading with your chest towards the bar while keeping your elbows tucked in.

4. 4

   Continue pulling until your chin clears the bar, focusing on a strong contraction in your lats and biceps at the top.

5. 5

   Slowly and with control, lower your body back to the starting position, fully extending your arms at the bottom to achieve a full stretch in your lats.

6. 6

   Maintain tension in your lats throughout the entire movement and repeat for the desired number of repetitions.

Tips

• Focus on driving your elbows down towards your hips to maximize lat engagement, rather than just pulling with your biceps.
• Control the eccentric (lowering) phase of the movement for at least 2-3 seconds to increase time under tension and promote muscle growth.
• Keep your core tight and maintain a slight posterior pelvic tilt to prevent excessive arching in your lower back during the pull.
• Breathe in at the bottom of the movement and exhale as you pull yourself up, maintaining consistent abdominal bracing.

Common Mistakes

• ×Using momentum or 'kipping' compromises muscle activation; perform each repetition with strict control, initiating the pull from your lats and biceps.
• ×Failing to achieve a full range of motion reduces effectiveness; ensure your chin clears the bar at the top and your arms are fully extended at the bottom.
• ×Allowing the shoulders to shrug up towards the ears places undue stress on the neck; keep your shoulders pulled down and back throughout the exercise.