> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.
# Russian dip
> Advanced · Dynamic · Bilateral. Strength
Also known as: Tiger bend dip.
| | |
| - | - |
| **Difficulty** | Advanced |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Joseph R. |
| **Video length** | 15 s |
## Technique
1. Start by doing a normal Dip on Parallel bars or a Dip station.
2. When reaching the bottom position, lean back until your forearms rest on the bars.
3. Then push back into the bottom dip position, and push yourself back up into the starting position.
## Form tips
* Good Shoulder extension backward flexibility is necessary to reach a deep dip position and be able to transition to the forearms support.
* Let your legs extend forward as you lean back on your forearms; bringing them in when you flip back into the bottom dip position will help with the transition.
## Muscles
Strength
- Forearms
- Shoulders
- Chest
- Back
- Serratus anterior
- Biceps
* Triceps brachii (long head)
* Triceps brachii (medial head)
* Triceps brachii (lateral head)
* Anterior deltoid
* Pectoralis major (clavicular head)
* Lower trapezius
* Serratus anterior
* Latissimus dorsi
* Pectoralis minor
## Equipment
## Appears in
## Regressions
Intermediate
Intermediate
Advanced
Advanced
Novice
Novice
Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/russian-dip-e0qj). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
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