Korean dip

Muscles

• Biceps brachii (short head)
• Brachialis
• Brachioradialis
• Anterior deltoid
• Pectoralis major (clavicular head)
• Serratus anterior

Technique

1. Sit on a Row bar , grip the bar on your sides with your palms facing forward.
2. Arch your body and let it dip downward and backward as you bend your elbows.
3. Take advantage of the upswing to extend your arms and come back to the top position.
4. It takes some time to get the technique right, even when you already have the strength necessary.

Form tips

1. Try to perform the movement without your back or butt touching the bar.
2. Your body will arch around the bar.
3. Use a bit of a swing to make the movement easier.

Risks

1. This puts a lot of strain on the biceps tendon and on the shoulder, so progress slowly with it.

Similar Exercises

• 45 deg dip
• Feet-elevated deep pseudo-planche pushup
• Pelican curl
• Tuck planche pushup
• Bent-legs bar biceps curl

Equipment

• Row bar