Technique
- Support yourself on a Row bar.
- Bend your elbows and slightly lean forward with your chest to let your body dip down.
- Bend at the hips when going down, so that your straight legs go in front of the bar.
- Push yourself back up to the starting position.
Form tips
- At the top, straighten your arms and push your shoulders down ( Shoulder depression).
- Go as deep as your current strength and flexibility allow.
- Your elbows should point more backward than outward (max. 45° out).
Muscles
Strength
Primary
- Shoulders
- Chest
Secondary
- Biceps
- Triceps
- Back
- Serratus anterior
- Forearms
Individual muscles
Individual muscles
- 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
Equipment
Appears in
Calisthenics skills
Joint movements
Shoulderflexion forward
trains stretches
Progressions
Bar muscle-up
Advanced
Regressions
Dip
Intermediate
Variations
Dip
Intermediate
Assisted dip
Novice
Rings dip
Intermediate
Dip eccentric
Novice
Weighted dip
Intermediate
Machine-assisted dip
Beginner
Weighted rings dip
Advanced
Band-assisted rings dip
Intermediate
View Similar Exercises
View Similar Exercises
Russian dip
Advanced
Straight-legs bench dip
Novice
Half dip
Novice
Elevated bench dip
Novice
Swinging rings support
Intermediate
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