Weighted Close Grip Chin-Up on Dip Cage

Target muscle

Lats

Also works

Biceps, forearms

Equipment

Weighted

Body part

Back

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.

Sets and reps

For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.

Muscles worked

The main muscle is the lats. The biceps and forearms work as secondary muscles. See all lat exercises or every weighted exercise.