Weighted Close Grip Chin-Up on Dip Cage

Setup

1. 01Attach weight to a dip belt or squeeze a dumbbell between the legs.
2. 02Grip the parallel handles of the dip cage with palms facing each other, hands close.
3. 03Start from a dead hang with arms extended and shoulders reaching long.
4. 04Brace the trunk and keep the legs quiet.

Execution

1. 01Depress the shoulder blades and pull the elbows straight down toward the ribs.
2. 02Pull until the chin clears the handle height, keeping the body close to the structure.
3. 03Squeeze hard at the top for a beat.
4. 04Lower under control to full arm extension.

Checkpoints

• -The neutral grip keeps the elbows tracking tight to the body.
• -Full dead hang between reps.
• -The added load hangs vertically without swing.
• -Head stays neutral rather than reaching with the chin.

Common mistakes

• -Swinging the legs and load to cheat the concentric.
• -Stopping short of full extension at the bottom.
• -Banging the knees or plate against the cage frame.
• -Progressing load faster than strict rep quality allows.