Weighted Close-Grip Chin-up on Dip Cage

Description

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

1. 01
   Setup

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

2. 02
   Setup

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

3. 03

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

4. 04

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

5. 05

   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. 06

   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.