weighted close grip chin-up on dip cage

How to perform it

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.

1. 1Stand in front of the dip cage and grab the parallel bars with an underhand grip, hands shoulder-width apart.
2. 2Hang from the bars with your arms fully extended, feet off the ground, and body straight.
3. 3Engage your back muscles and pull your body up towards the bars, keeping your elbows close to your sides.
4. 4Continue pulling until your chin is above the bars, then pause for a moment.
5. 5Slowly lower your body back down to the starting position, fully extending your arms.
6. 6Repeat for the desired number of repetitions.