Parallel Bar Dip
How to do the Parallel Bar Dip with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Other
How to do the Parallel Bar Dip
- 1
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
- 2
Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- 3
Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- 4
Repeat for the desired number of repetitions.
Log it, see it on your body.
Every Parallel Bar Dip set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Parallel Bar Dip fits
The Parallel Bar Dip shows up in training built around a specific goal. See how it fits:
More triceps exercises
Parallel Bar Dip: common questions
What muscles does the Parallel Bar Dip work?
The Parallel Bar Dip primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Parallel Bar Dip suitable for beginners?
Yes. The Parallel Bar Dip is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
Is the Parallel Bar Dip a compound or isolation exercise?
The Parallel Bar Dip is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Parallel Bar Dip with correct form?
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out. Follow the full step-by-step above for the complete movement.
Log your Parallel Bar Dip sets, free.
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