Single bar dip (Straight bar dip)

Muscles

• Anterior deltoid
• Pectoralis major (clavicular head)
• Triceps brachii (long head)
• Triceps brachii (medial head)
• Triceps brachii (lateral head)
• Lower trapezius
• Serratus anterior
• Latissimus dorsi
• Pectoralis minor

Technique

1. Support yourself on a Row bar .
2. Bend your elbows and slightly lean forward with your chest to let your body dip down.
3. Bend at the hips when going down, so that your straight legs go in front of the bar.
4. Push yourself back up to the starting position.

Form tips

1. At the top, straighten your arms and push your shoulders down ( Shoulder depression ).
2. Go as deep as your current strength and flexibility allow.
3. Your elbows should point more backward than outward (max. 45° out).

Similar Exercises

• Russian dip
• Elevated bench dip
• Straight-legs bench dip
• Half dip
• Low foot on hand pushup

Equipment

• Row bar