Synergists: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Lower Pectoralis Major, Pectoralis Minor
Dynamic stabilizers: Biceps Brachii, Triceps Brachii (long head only)
Mechanics: Compound
Force: Pull
Starting position
Wrap a loaded dip belt around your waist securely. The weight plate should be hanging between your legs.
Grasp the double pull up bars with your palms facing each other and hang with your arms fully extended.
Execution
Exhale as you pull your body up to raise your chin above the bar.
Hold for a count of two.
Inhale as you lower your body to return to the starting position.
Repeat for the desired number of repetitions.
Comments and tips
The weighted close neutral-grip pull-up is an advanced exercise. If it is too difficult, decrease the amount of weight you are lifting. Make sure that you have already mastered the close neutral grip pull-up before attempting this exercise.
Using a close neutral-grip will emphasize the lower fibers of your latissimus dorsi muscle, whereas the standard pull-up places emphasis on the upper fibers.
If you have no access to a dip belt, you can wear a weighted vest or perform the weighted close neutral-grip pull-up with a dumbbell held between your feet.
