How to do the Straight Bar Dip, step by step
- Jump into support on the bar, hands shoulder-width, bar in front of your hips.
- Legs slightly forward, torso leaning forward a bit.
- Lower until the bar is about at chest height.
- Press back up into support.
Common mistakes and how to fix them
- Body slides off the barlean forward more and keep your legs in front.
- Elbows flare outkeep them tight and tracking back.
How to scale the Straight Bar Dip
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Parallel bar dips
- Lowering only (negatives)
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.