Wide Grip Pull Up On Dip Cage

Muscles worked

Setup

1. Position yourself under the wide-grip handles of the dip cage or power rack.
2. Grip the bars with an overhand (pronated) grip, significantly wider than shoulder-width.
3. Hang freely with your arms fully extended and legs crossed or bent at the knees.
4. Engage your core and pull your shoulder blades down and back into a 'packed' position.

How to do it

1. Exhale as you pull your body upward by driving your elbows down toward your ribs.
2. Continue the ascent until your chin is above the level of the handles or your upper chest nears the bar.
3. Inhale as you lower your body back to the starting position with a controlled, steady tempo.
4. Maintain a slight arch in your upper back and keep your chest flared throughout the movement.

Form checklist

• Avoid shrugging your shoulders toward your ears at the bottom of the rep.
• Keep your torso relatively still; do not use your legs to kick or swing for momentum.
• Ensure a full range of motion by reaching a dead hang at the bottom of every repetition.
• Keep your elbows flared out to the sides to maximize lat and rear delt recruitment.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your hands as hooks and pulling from the elbows rather than the forearms.
• At the peak of the movement, pause for a second and squeeze your shoulder blades together to maximize trapezius and rhomboid engagement.

Make it harder

• Attach a weighted dip belt to your waist to increase the total load once bodyweight reps become easy.
• Implement 'eccentric-focused' reps by taking 4-5 seconds to lower yourself from the top position.

Frequently asked

What muscles does the wide grip pull up on dip cage work?

The wide grip pull up on dip cage primarily targets the lats and trapezius, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the wide grip pull up on dip cage?

The wide grip pull up on dip cage uses pull up bar.

Is the wide grip pull up on dip cage good for beginners?

The wide grip pull up on dip cage is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Assisted Pull-UpBeginner · lats and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius