Reverse Dip

Beginner

Triceps

Body Weight

Reverse Dip pairs pure bodyweight leverage with triceps mass behind every press — simple enough to learn in one session.

How to do Reverse Dip

Position yourself between two parallel bars with your arms fully extended and your body straight.
Lower your body by bending your elbows until your upper arms are parallel to the ground.
Pause for a moment, then push yourself back up to the starting position by straightening your arms.
Repeat for the desired number of repetitions.

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Reverse Dip Sets and Reps by Goal

Strength

3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.

Hypertrophy

3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.

Endurance

2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.

Common Reverse Dip Mistakes

Rushing reps so gravity does most of the work

Take two to three counts on the lowering phase of every rep.

Slamming into lockout and jarring the elbow

Finish firm but stop just short of a hard snap at the top.

Training every set to failure this early

Leave two or three reps in the tank and add sets instead.

Easier and Harder Than Reverse Dip

Harder progression

Cable Rope High Pulley Overhead Tricep Extension

Swap Reverse Dip For

Dumbbell Neutral Grip Bench Press

Band Close-grip Push-up

Cable Two Arm Tricep Kickback

Reverse Dip — Frequently Asked Questions

How do you do the Reverse Dip?

Position yourself between two parallel bars with your arms fully extended and your body straight. Lower your body by bending your elbows until your upper arms are parallel to the ground. Pause for a moment, then push yourself back up to the starting position by straightening your arms. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.

What muscles does the Reverse Dip work?

The Reverse Dip primarily targets the triceps. It is classified as a arms exercise and is performed with your bodyweight only.

How many sets and reps of the Reverse Dip should I do?

For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Reverse Dip good for beginners?

Yes. The Reverse Dip is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.

What can I do instead of the Reverse Dip?

Try the Dumbbell Neutral Grip Bench Press, Band Close-grip Push-up or the Cable Two Arm Tricep Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.