How to do the Bar Dip, step by step
- Jump up into a support on the bars with locked arms.
- Lean your torso slightly forward.
- Lower yourself until your shoulders are below your elbows.
- Keep your elbows close to your body.
- Press back up to lockout.
Common mistakes and how to fix them
- Reps too shallowlower yourself below elbow height.
- Elbows flare way outdrive your elbows back.
- Shrugged shouldersactively push your shoulders down.
How to scale the Bar Dip
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Banded dip
- Negative dips
- Bench dips
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.