How to do it
Keep your elbows directly under the dumbbells throughout the dip phase.
- 1
Stand with feet shoulder-width apart and hold a dumbbell in each hand at shoulder height.
- 2
Bend your knees slightly to initiate the movement.
- 3
Explosively extend your legs while pressing the dumbbells overhead.
- 4
Lock out your arms at the top and pause briefly.
- 5
Lower the dumbbells back to shoulder height with control.
- 6
Repeat for the desired number of repetitions.
Expert tip
Use the momentum from your legs to help press the dumbbells overhead, but ensure the arms do most of the work to maximize shoulder and tricep engagement.
Common mistakes
- ✕Bending the knees too deep on the dip
- ✕Pressing before extending the legs
- ✕Overarching the lower back at lockout