Overhand Grip Pull-ups

Muscles Worked
Lats, traps, rhomboids, forearms.

Execution

1. Hang the dip belt around your waist, with the weight suspended between your legs.
   
2. Grip the bar with an overhand grip (palms facing forward), slightly wider than your shoulders.
   
3. Squeeze your shoulder blades and pull up until your chin clears the bar.
   
4. Control your descent without releasing muscle tension.
   
5. Keep your core tight and avoid swinging your legs.
   

Tips: Fix your gaze on a point in front of you to stabilize the movement and focus on contracting your back rather than your arms.

Chin-ups

Muscles worked
Biceps, lats, brachialis, forearms.

Execution

1. Securely fasten the dip belt around your waist.
   
2. Grip the bar with an underhand grip (palms facing you), shoulder-width apart.
   
3. Pull up, aiming to bring your chest towards the bar, keeping your elbows close to your body.
   
4. Lower yourself slowly until your arms are almost fully extended (99%).
   
5. Breathe deeply and keep your body straight throughout the movement.
   

Tips: Keep your elbows fixed and imagine 'pulling with your elbows' rather than your hands to better activate your biceps.

Neutral Grip Pull-up

Muscles worked
Lats, biceps, traps.

Execution

1. Put on the dip belt and attach the weight in the center.
   
2. Grip the handles with a neutral grip (palms facing each other).
   
3. Pull up by contracting your back and arms, until your chin clears the bar.
   
4. Lower yourself slowly and smoothly until full extension.
   
5. Keep your core tight to prevent swinging.
   

Tips: A neutral grip is more natural, ideal for those prone to joint pain.

Dips

Muscles worked
Lower chest, triceps, front shoulders.

Execution

1. Attach the Dip Belt and position yourself between the parallel bars.
   
2. Engage your shoulder blades and keep your chest slightly tilted forward.
   
3. Lower yourself slowly until your elbows form an angle of about 90°.
   
4. Push powerfully to return to the top position with arms extended.
   
5. Keep your gaze straight ahead and your body stable.
   

Tips: The more you lean forward, the more your chest muscles are engaged; the more upright you stay, the more your triceps work.

Muscle-up

Muscles worked
Back, triceps, shoulders, chest.

Execution

1. Attach the Dip Belt, then grip the bar with a wide pronated grip.
   
2. Begin with an explosive outward pull by pulling your chest above the bar.
   
3. Once the transition is complete, rotate your wrists over the bar and push hard to finish with arms extended.
   
4. Lower yourself by controlling the negative phase (descent) to build stability.
   
5. Always keep your core engaged to avoid imbalances caused by the suspended weight.
   

Tips: Only start weighted muscle-ups once you have perfectly mastered the bodyweight movement. The added weight significantly increases the challenge of the transition and explosive phase.