Korean Dips

Muscles worked

Setup

1. Position yourself on a single straight bar, gripping it behind your back with an overhand grip (palms facing forward).
2. Slide your hips off the bar so your body hangs vertically behind the bar, supported by your arms.
3. Engage your core and glutes to keep your legs straight and prevent swinging.

How to do it

1. Lower your body by bending your elbows, allowing your torso to dip below the bar while keeping your chest open.
2. Inhale during the descent, going as deep as your shoulder flexibility allows without pain.
3. Exhale and drive through your palms to push your body back up to the starting position.
4. Maintain a controlled 2-1-1 tempo (2 seconds down, 1 second pause, 1 second up).

Form checklist

• Keep the bar close to your lower back or glutes throughout the entire range of motion.
• Ensure your elbows track backward rather than flaring out to the sides.
• Maintain a neutral neck position and avoid shrugging your shoulders toward your ears.
• Keep your core braced to minimize any momentum or leg drive.

Pro tips

• Focus on pulling your shoulder blades together and down to protect the shoulder joint and maximize pectoral involvement.
• Squeeze the bar as hard as possible to increase neural drive and stability in the forearms and triceps.

Make it harder

• Add a 3-second isometric hold at the bottom of the rep to maximize time under tension.
• Perform the movement with a weighted vest to increase the resistance on the pushing muscles.

Frequently asked

What muscles does the korean dips work?

The korean dips primarily targets the triceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the korean dips?

The korean dips requires no equipment — just your body weight.

Is the korean dips good for beginners?

The korean dips is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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