Reverse Dip
Description
The reverse dip performs dips with a straight bar behind your back — similar to Korean dips. You face away from the bar, grip it behind you, and dip. It places extreme demand on shoulder extension and the chest.
Equipment Required
Reverse Dip Instructions
- Stand in front of a bar at hip height, facing away. Grip behind you.
- Support your weight on the bar behind you. Feet forward.
- Lower by bending elbows — the bar is behind your body.
- Lower until elbows reach about 90 degrees or you feel a deep chest stretch.
- Press back up.
- Requires good shoulder extension mobility.
- Start with small range and progress.
- Aim for 5 to 10 reps.
Reverse Dip Form & Visual
Reverse Dip Benefits
- Extreme chest stretch from behind-body position
- Builds shoulder extension strength
- Advanced bodyweight pressing variation
- Different stimulus from standard dips
- Develops shoulder mobility under load
- Impressive calisthenics skill
Reverse Dip Muscles Worked
- Pectoralis major (deep stretch)
- Triceps brachii
- Anterior deltoid (extreme extension)
- Core (stabilizer)
Reverse Dip Variations & Alternatives
- Korean Dips
- Parallel Bar Dip
- Bench Dip
- Straight Bar Dip
- Ring Dips
