Reverse Dip

Reverse Dip

The Reverse Dip is a dynamic and challenging exercise that primarily targets the triceps, shoulders, and chest muscles. This compound movement is an effective way to build upper body strength, enhance muscle definition, and improve overall fitness. Unlike a regular dip where the body faces forward, the Reverse Dip requires the body to face backward, which increases the emphasis on the triceps and shoulders. To perform a Reverse Dip, you will need parallel bars or a sturdy surface at shoulder height. Start by gripping the bars firmly with your palms facing behind you and your arms fully extended. Position your feet shoulder-width apart and slightly bend your knees. Lower your body by bending your elbows, ensuring they go back and not outward. Aim to lower yourself until your upper arms are parallel to the floor, or until you feel a deep stretch in your triceps. Pause for a moment, then push through your hands to extend your arms and return to the starting position. While the Reverse Dip predominantly targets the upper body muscles, it also engages the core, back, and even the legs to some extent. It can be incorporated into your routine as an advanced bodyweight exercise or as part of a comprehensive upper body workout. As with any exercise, it's essential to maintain proper form and control throughout the movement. Beginners may find it helpful to start with assisted or modified variations until they develop the necessary strength and stability. Remember to always warm up and stretch before attempting the Reverse Dip to prevent injury and maximize performance. Additionally, gradually increase the intensity and volume of your workouts to avoid overexertion. Proper nutrition, including a balance of protein, carbohydrates, and healthy fats, can support muscle growth and recovery. Stay consistent, listen to your body, and enjoy the benefits of incorporating the Reverse Dip into your fitness routine.


  • Sit on the edge of a sturdy chair or bench, with your hands resting next to your hips.
  • Bend your elbows and place your hands behind you on the chair or bench, with your fingers pointing towards your body.
  • Walk your feet forward a few steps, so that your hips are just in front of the chair or bench.
  • Straighten your arms, lifting your body off the chair or bench.
  • Lower your body back down towards the chair or bench by bending your elbows.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire exercise to maintain stability and control.
  • Keep your shoulders down and back to prevent unnecessary strain.
  • Focus on controlling the movement and avoid using momentum to perform the exercise.
  • Gradually increase the level of difficulty by using a lower surface or adding weight to challenge your muscles.
  • Ensure proper hand placement to target different muscle groups – wider hand placement targets the chest, while closer hand placement targets the triceps.
  • Maintain a slow and controlled tempo during both the upward and downward phases of the exercise.
  • Listen to your body and avoid pushing through any pain or discomfort. Modify the exercise if needed to avoid injury.
  • Combine the reverse dip with other upper body exercises to create a well-rounded workout routine.
  • Don't forget to stretch your chest, shoulders, and triceps after completing the exercise to promote flexibility and prevent muscle tightness.
  • Remember to breathe steadily throughout the movement, inhaling on the descent and exhaling on the ascent.


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