10 Best Weighted Close Grip Chin-up On Dip Cage Alternatives for Limited Gear

The 10 Best Weighted Close Grip Chin-up On Dip Cage Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Close Grip Chin-up On Dip Cage on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

1. Play demonstration

   1. Chin-up

   99% match

   Lats · Intermediate · Compound

   Pick this when you want an easier version that still works the lats.

   • Bodyweight

   How to perform it

   1. Hang from a pull-up bar with your palms facing towards you and your hands shoulder-width apart.
   2. Engage your core and pull your body up towards the bar, leading with your chest.
   3. Continue pulling until your chin is above the bar.
   4. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: chin-up, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Primary muscle: lats, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Equipment: bodyweight only, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Body position: hanging, the same as the Weighted Close Grip Chin-up On Dip Cage

2. 2. Reverse Grip Pull-up

   99% match

   Lats · Intermediate · Compound

3. 

   3. Side To Side Chins

   98% match

   Lats · Advanced · Compound

   Pick this when you want to work the lats with more balance to manage.

   • Other

   How to perform it

   1. Grab the pull-up bar with the palms facing forward using a wide grip.
   2. As you have both arms extended in front of you holding the bar at a wide grip, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
   3. Pull your torso up while leaning to the left hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space (no swinging) and only the arms should move. The forearms should do no other work other than hold the bar.
   4. After a second of contraction, inhale as you go back to the starting position.
   5. Now, pull your torso up while leaning to the right hand side until the bar almost touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
   6. After a second of contraction, inhale as you go back to the starting position.
   7. Repeat steps 3-6 until you have performed the prescribed amount of repetitions for each side.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: lats, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Equipment: bodyweight only, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Body position: hanging, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Balance: harder to stay steady on than the Weighted Close Grip Chin-up On Dip Cage
4. Play demonstration

   4. Close Grip Chin-up

   97% match

   Lats · Advanced · Compound

   A straight swap when you want to keep working the lats.

   • Bodyweight

   How to perform it

   1. Grab the pull-up bar with your palms facing towards you and your hands shoulder-width apart.
   2. Hang from the bar with your arms fully extended and your feet off the ground.
   3. Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your body.
   4. Continue pulling until your chin is above the bar.
   5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: chin-up, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Primary muscle: lats, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Equipment: bodyweight only, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Body position: hanging, the same as the Weighted Close Grip Chin-up On Dip Cage

5. 5. Mixed Grip Chin-up

   95% match

   Lats · Advanced · Compound

6. 6. Mixed Grip Chin

   95% match

   Lats · Intermediate · Compound

7. Play demonstration

   7. Side-to-side Chin

   91% match

   Lats · Advanced · Compound

   Pick this when you want to work the lats one side at a time.

   • Bodyweight

   How to perform it

   1. Stand with your feet shoulder-width apart and your knees slightly bent.
   2. Grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
   3. Hang from the bar with your arms fully extended and your body relaxed.
   4. Pull yourself up by bending your elbows and bringing your chin towards the bar, while keeping your body straight.
   5. Once your chin is above the bar, lower yourself back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: lats, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Equipment: bodyweight only, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Body position: hanging, the same as the Weighted Close Grip Chin-up On Dip Cage
   • Balance: harder to stay steady on than the Weighted Close Grip Chin-up On Dip Cage

8. 8. Gironda Sternum Chins

   89% match

   Lats · Advanced · Compound

9. 9. Gironda Sternum Chin

   89% match

   Lats · Advanced · Compound

10. 10. Lever Assisted Chin-up

    86% match

    Lats · Beginner · Compound