How to do the Reverse Dip
Reverse Dip is an advanced multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Reverse Dip demonstration · © GymiaFit
Reverse Dip at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Body Weight
- Level
- Advanced
- Type
- Compound (multi-joint)
- Force
- Push
Reverse Dip step by step
- 1Position yourself between two parallel bars with your arms fully extended and your body straight.
- 2Lower your body by bending your elbows until your upper arms are parallel to the ground.
- 3Pause for a moment, then push yourself back up to the starting position by straightening your arms.
- 4Repeat for the desired number of repetitions.
Reverse Dip — questions
What muscles does the Reverse Dip work?
The Reverse Dip primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Reverse Dip?
None — the Reverse Dip uses your bodyweight only, so it works at home with nothing but floor space.
Is the Reverse Dip suitable for beginners?
It is classed as advanced. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Reverse Dip?
Bench Dip (knees Bent), Bench Dip On Floor, Elbow Dips train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Reverse Dip demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.