Reverse Dip

Reverse Dip


This exercise involves using parallel bars to lower your body down and then pushing back up to the starting position, targeting the triceps, shoulders, and chest muscles. The movement is performed in a reverse motion compared to a traditional dip.

Muscle Group

Equipment Required

Reverse Dip Instructions

  1. Find a sturdy surface to perform the exercise on, such as parallel bars or the edge of a bench.
  2. Place your hands on the surface with your fingers facing forward and your palms flat.
  3. Extend your legs out in front of you and keep your heels on the ground.
  4. Lower your body down by bending your elbows until your upper arms are parallel to the ground.
  5. Push yourself back up to the starting position by straightening your arms.
  6. Repeat for the desired number of repetitions.

Reverse Dip Form & Visual

Reverse Dip

Reverse Dip Benefits

  • Targets triceps, shoulders, and chest muscles
  • Improves upper body strength and stability
  • Can be done with minimal equipment (e.g. parallel bars, sturdy chairs)
  • Engages core muscles for added stability and balance
  • Can be modified for different fitness levels by adjusting the height of the bars or chairs

Reverse Dip Muscles Worked

  • Triceps
  • Chest
  • Shoulders
  • Back

Reverse Dip Variations & Alternatives

  • Assisted Reverse Dip
  • Weighted Reverse Dip
  • Single Leg Reverse Dip
  • Reverse Dip with Knee Tuck
  • Reverse Dip with Leg Extension