Weighted Close-Grip Chin-Up on Dip Cage
The chin-up with the hands close and the palms facing you on a power tower, a plate hung from a dip belt; the biceps carry more of the load than on any overhand pull.
How to do it
Setup
A plate on a dip belt, an underhand grip with the hands close together on the tower, dead hang, knees bent behind.
Steps
- Pull the chest toward the hands, elbows driving down in front.
- Bring the chin over the bar.
- Lower yourself slowly to straight arms.
Common mistakes
Elbows flaring out: they finish in front of the ribs. Kicking the plate up with the legs: legs still, plate still. Loading past clean reps: full range comes before more weight.
Breathing
Exhale on the pull, inhale lowering.
