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All exercises

Reverse dip

Intermediate

Reverse dip is a compound bodyweight exercise for the triceps, also working the chest and front delts.

What it works

Primary muscle

Triceps

Also works

ChestFront delts

Equipment
Bodyweight
Type
Compound · Push
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Position yourself between two parallel bars with your arms fully extended and your body straight.
  2. 2Lower your body by bending your elbows until your upper arms are parallel to the ground.
  3. 3Pause for a moment, then push yourself back up to the starting position by straightening your arms.
  4. 4Repeat for the desired number of repetitions.

What to do instead

  • Weighted bench dipWeight plate
  • Exercise ball dipOther
  • One arm dipBodyweight
  • Triceps dipBodyweight
  • Bench dip on floorBodyweight
  • Three bench dipBodyweight

Easier variations

  • Assisted triceps dip (kneeling)Machine
  • Bench dip (knees bent)Bodyweight
  • Bench dip on floorBodyweight
  • Elbow dipsBodyweight

Harder variations

  • Weighted three bench dipsWeight plate
  • Weighted tricep dipsWeight plate
  • Weighted triceps dip on high parallel barsWeight plate
  • One arm dipBodyweight
Logged today · 2 min restReverse dip

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