Reverse Dip

Muscles worked

Setup

1. Position yourself between the parallel bars of a dip station.
2. Grasp the bars with a supinated grip, meaning your palms should be facing forward and away from your body.
3. Push yourself up until your arms are fully extended, shoulders are retracted (pulled back and down), and your body is suspended.
4. Cross your ankles and slightly bend your knees to keep your feet clear of the floor.

How to do it

1. Inhale and slowly lower your body by bending your elbows, keeping them tucked close to your ribcage to protect the shoulders.
2. Continue the descent until your upper arms are at least parallel to the floor or you feel a deep, controlled stretch in the chest.
3. Exhale and drive through the heels of your palms to return to the starting position, focusing on a forceful triceps contraction.
4. Maintain a controlled 2-0-2 tempo, ensuring no bouncing or momentum is used at the bottom of the rep.

Form checklist

• Keep your chest 'proud' and avoid letting your shoulders cave forward.
• Maintain a slight forward lean in the torso to better engage the pectoral muscles.
• Ensure your elbows do not flare out to the sides; keep them pointing backward.
• Keep your core tight and legs still to prevent swinging throughout the set.

Pro tips

• Squeeze the bars as hard as possible to increase 'irradiation,' which helps stabilize the shoulder joint and increases force output.
• At the top of the movement, actively depress your shoulder blades to maximize the peak contraction in the lower chest and triceps.

Make it harder

• Wear a weighted vest or use a dip belt with plates to increase the resistance beyond your body weight.
• Perform '1.5 reps' by going all the way down, coming halfway up, going back down, and then pushing all the way to the top.

Frequently asked

What muscles does the reverse dip work?

The reverse dip primarily targets the triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the reverse dip?

The reverse dip requires no equipment — just your body weight.

Is the reverse dip good for beginners?

The reverse dip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Incline Close Grip Bench PressIntermediate · triceps