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back#1181

weighted close grip chin-up on dip cage

A back exercise for your lats, done with weighted. Watch the demo, read the tips, then see how many sets and reps suit your goal.

Target muscle
Lats
Equipment
Weighted
Type of move
Pull down
Difficulty
Some experience
weighted close grip chin-up on dip cage demonstration
DemoLoops continuously · watch a few reps for the full path

Tips for “pull down” moves

How to do it well

  1. Start each rep from a full hang or full stretch.

  2. Pull your shoulder blades down before you bend the arms.

  3. Drive the elbows down towards your back pockets.

  4. Lower slowly — the way down builds strength too.

Sets and reps for your goal · beginner

Lose fat
2 × 10–12rest 60 s
Get fitter · your goal
2 × 8–12rest 90 s
Build muscle
3 × 6–10rest 120 s
Get stronger
3 × 5–8rest 150 s
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The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.

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