Weighted Close Grip Chin-up on Dip Cage

Weighted Close Grip Chin-up on Dip Cage: So führst du sie aus

1. 1Attach a weight plate or dumbbell to a dip belt, or put on a weighted vest, and stand beneath the close-grip handles of the dip cage.
2. 2Grip the handles with a supinated (palms facing you) or neutral grip, hands roughly 6–10 inches apart, thumbs fully wrapped around the bar.
3. 3Hang at full arm extension with your shoulders relaxed and legs crossed behind you to keep them clear of the cage.
4. 4Brace your core, depress and retract your shoulder blades, then initiate the pull by driving your elbows down and back toward your hips.
5. 5Pull yourself up until your chin clears the bar and your chest approaches the handles — avoid craning your neck upward to compensate.
6. 6Pause briefly at the top, squeezing your lats and upper back.
7. 7Lower yourself under control over 2–3 seconds back to full arm extension, letting your shoulders protract slightly at the bottom to load the lats fully.
8. 8Complete your reps, then step onto the footrests or lower yourself safely to the floor before removing the weight.

Technik-Tipps

• Initiate every rep by depressing your shoulder blades before bending your elbows — this pre-loads the lats and keeps the biceps from taking over early.
• Keep a slight forward lean of the torso (10–15°) to align your lats with the pulling direction and improve the top-of-range contraction.
• Control the eccentric — a slow, deliberate descent builds more lat mass than a fast drop.
• Double-check that the weight is secured and the belt or vest fits correctly before each set; a swinging plate can throw off your balance mid-rep.
• Start conservatively with added load — even 5–10 kg changes bar path and joint stress significantly compared to bodyweight chin-ups.

Häufige Fehler

• Jerking or kipping to get the weight moving, which offloads the lats and places sudden stress on the shoulder and elbow joints.
• Using too much added weight too soon, causing incomplete range of motion and shifting the work away from the target muscles.
• Shrugging the shoulders up toward the ears at the bottom, which prevents proper lat engagement and can impinge the shoulder.
• Craning the neck forward to get the chin over the bar rather than achieving true lat contraction — the chin should clear naturally as a result of full range of motion.
• Dropping too fast on the way down, which wastes the eccentric stimulus and can strain the elbow tendons over time.

Häufig gestellte Fragen