Reverse Dip
Reverse Dip Exercise Description
The reverse dip is a bodyweight triceps exercise performed with your hands behind you on a stable bench, box, or step. It emphasizes elbow extension while the shoulder moves toward extension, making the triceps brachii the primary mover with assistance from the anterior deltoid and pectoralis major; the scapular stabilizers work isometrically to keep the shoulder girdle controlled. Maintain neutral spine and scapular depression to avoid shrugging and to keep the humeral head centered as you move. Limit depth to a comfortable range—often around 90 degrees of elbow flexion—to avoid excessive shoulder extension, then press back up under control. This closed-chain press is a simple way to focus tension into the upper arms using only body weight. ([exrx.net](https://exrx.net/WeightExercises/Triceps/WtBenchDip?utm_source=openai))
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Long Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Rhomboid Major, Serratus Anterior, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Inner Tricep
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Female
How To Do The Reverse Dip Exercise
‘- Sit on the edge of a sturdy bench or box; place hands on the edge beside your hips, fingers forward, elbows straight but not locked. ([exrx.net](https://exrx.net/WeightExercises/Triceps/WtBenchDip?utm_source=openai))
– Walk feet forward and lift your hips off the bench, keeping your back close to the edge and chest up; set shoulders down and slightly back. ([exrx.net](https://exrx.net/WeightExercises/Triceps/WtBenchDip?utm_source=openai))
– Inhale and lower by bending your elbows, keeping forearms roughly vertical and elbows tracking straight back; avoid letting shoulders roll forward. ([exrx.net](https://exrx.net/WeightExercises/Triceps/WtBenchDip?utm_source=openai))
– Descend to a comfortable depth—about when elbows reach 90 degrees or you feel a mild stretch across the front of the shoulders/chest. ([exrx.net](https://exrx.net/WeightExercises/Triceps/WtBenchDip?utm_source=openai))
– Exhale and press through your palms to extend the elbows, returning to the start without locking out hard at the top. ([exrx.net](https://exrx.net/WeightExercises/Triceps/WtBenchDip?utm_source=openai))
– Keep hips close to the bench throughout; do not drift forward, which increases shoulder extension demand. ([exrx.net](https://exrx.net/WeightExercises/Triceps/WtBenchDip?utm_source=openai))
– Maintain neutral head/neck and a steady ribcage; avoid shrugging or flaring the elbows wide. ([exrx.net](https://exrx.net/WeightExercises/Triceps/ASTricepsDipSelf?utm_source=openai))
– Move with control in both directions; stop if you cannot maintain shoulder depression and forearms vertical. ([exrx.net](https://exrx.net/WeightExercises/Triceps/ASTricepsDipSelf?utm_source=openai))
Reverse Dip Tips
‘- Place your hands beside your hips with fingers pointing forward and elbows straight but not locked.
– Walk your feet forward, lift your hips off the bench, and keep your back close to the edge with your chest up.
– Set your shoulders down and slightly back, maintaining scapular depression to avoid shrugging.
– Lower by bending your elbows, keeping your forearms roughly vertical and elbows tracking straight back.
– Avoid letting your shoulders roll forward as you descend to keep the shoulder girdle controlled.
– Limit depth to a comfortable range—around 90 degrees of elbow flexion or a mild stretch across the front of the shoulders and chest.
– Keep your hips close to the bench rather than drifting forward to avoid extra shoulder extension demand.
– Maintain a neutral spine, steady ribcage, and neutral head/neck throughout the movement.
– Press through your palms to extend the elbows and return to the start, without locking out hard at the top.
– Move with control in both directions and stop if you can’t maintain shoulder depression and vertical forearms.
Reverse Dip Beginner Introduction
The reverse dip places the hands behind the body on a secure bench, box, or step, using body weight as resistance for the upper arms. As the elbows bend and straighten, the triceps carry most of the workload, with support from the front shoulders and chest. Muscles surrounding the shoulder blades stay active to hold the shoulder area steady, while a long, neutral line through the spine and neck encourages smooth motion.
This closed-chain pressing pattern lowers the torso until a comfortable elbow bend is reached, then raises it back up under muscular control. The range is often limited to roughly a right angle at the elbows so the shoulders remain in a manageable position. Because the bench supports the hands behind the hips, the movement highlights elbow extension without any external weights. Many people use this simple setup to bring extra attention to the back of the upper arms while also reinforcing calm, stable shoulders and a steady upper body.