Skip to main content

​
Technique

  1. Start in a Support position and lift your legs into a L-sit position.
  2. Perform a Dip while keeping your legs straight and parallel to the ground. The weight of the legs in front of the body will make the movement more challenging.

​
Muscles

Strength

Primary

  • Shoulders
  • Chest

Secondary

  • Biceps
  • Triceps
  • Back
  • Serratus anterior
  • Pelvis
  • Quadriceps
  • Forearms
  • Hip adductors
  • Anterior deltoid
  • Pectoralis major (clavicular head)
  • Triceps brachii (long head)
  • Triceps brachii (medial head)
  • Triceps brachii (lateral head)
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Iliacus
  • Rectus femoris
  • Psoas major
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis

​
Equipment

Dip station
Dip station
Parallel bars
Parallel bars

​
Appears in

Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches

​
Regressions

e034

Dip

Intermediate
e06a

L-sit

Intermediate
e12k

Weighted dip

Intermediate
e0qj

Russian dip

Advanced
e08x

Rings l-sit dip

Advanced
e01p

Assisted dip

Novice
e12j

Dip eccentric

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.