How to do it
Pin your knees and ankles together to prevent swinging during the dip.
- 1
Secure the weight around your waist or place it on your lap if you're using a dip machine.
- 2
Grip the parallel bars and hoist yourself up to the starting position with arms extended.
- 3
Lower your body by bending your elbows, keeping them close to your sides.
- 4
Descend until your shoulders are just below your elbows or as low as comfortably possible.
- 5
Push back up to the starting position by extending your elbows and contracting your triceps.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your shoulders down and back to avoid unnecessary strain and to maximize triceps activation.
Common mistakes
- ✕Flaring the elbows outward during the descent
- ✕Leaning the torso forward excessively
- ✕Bouncing out of the bottom of the dip