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Exercise guide
Straight Bar Dips
A dip variation performed hanging from a straight pull-up bar instead of parallel dip bars, pressing the body up through a small range of motion.
What this exercise works
- Muscles
- pectoralis major · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Grip a straight overhead bar with both hands, hanging with arms extended and feet off the floor.
- Keeping your body straight, press down through the bar to raise your shoulders and chest.
- Pause briefly at the top of the movement.
- Lower back down under control to the hanging position.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Keep the movement controlled -- this is a small range of motion compared to parallel-bar dips.
- Engage your core to keep your body from swinging.
Make the movement easier or harder
- This is a harder wrist and shoulder position than standard dips -- build up volume gradually.