Weighted Close Grip Chin-up On Dip Cage
Also known as: close grip weighted chin-up on dip cage
Weighted Close Grip Chin-up On Dip Cage turns added external load into muscle you built on purpose — a step up once the basics feel easy.
How to do Weighted Close Grip Chin-up On Dip Cage
- Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart.
- Hang from the bars with your arms fully extended, feet off the ground, and body straight.
- Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides.
- Continue pulling until your chin is above the bars, then pause for a moment.
- Slowly lower your body back down to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Weighted Close Grip Chin-up On Dip Cage Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add the smallest increment that still feels different.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Secure the load before the set so form does not shift.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Drop the weight and finish clean if position slips.
Common Weighted Close Grip Chin-up On Dip Cage Mistakes
Adding load before the unweighted version is clean
Earn full-range reps with bodyweight first, then add the smallest weight.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Weighted Close Grip Chin-up On Dip Cage
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Weighted Close Grip Chin-up On Dip Cage — Frequently Asked Questions
How do you do the Weighted Close Grip Chin-up On Dip Cage?
Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart. Hang from the bars with your arms fully extended, feet off the ground, and body straight. Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
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. It is classified as a back exercise and is performed with added weight.
How many sets and reps of the Weighted Close Grip Chin-up On Dip Cage should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Secure the load before the set so form does not shift. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Close Grip Chin-up On Dip Cage good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Weighted Close Grip Chin-up On Dip Cage?
Try the Band Close-grip Pulldown, Barbell Pullover or the Medicine Ball Catch And Overhead Throw. Each trains the lats with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Weighted Close Grip Chin-up On Dip Cage the same as the close grip weighted chin-up on dip cage?
Yes. The Weighted Close Grip Chin-up On Dip Cage is also commonly called the close grip weighted chin-up on dip cage. Different gyms and training programs label it differently, but "close grip weighted chin-up on dip cage" refer to this same movement.
