How to do it
Squeeze your glutes and point your toes down to stabilize your lower body.
- 1
Attach a weight belt or hold a dumbbell between your legs for added resistance.
- 2
Grip the parallel bars of the dip cage with a neutral (hammer) grip.
- 3
Pull your body up until your chin is above the bars, focusing on using your back muscles.
- 4
Lower yourself down with control to the starting position.
- 5
Repeat for the desired number of repetitions.
Expert tip
Engage your lats by pulling your elbows down and back, and avoid swinging to maintain strict form.
Common mistakes
- ✕Shrugging your shoulders up toward the ears
- ✕Dropping rapidly into the bottom hang
- ✕Curling the wrists to drag the forearms up