Setup and loading
Hands on the parallel bars, torso upright.
How to do the parallel bar dip step by step
- Get up on the bars with straight arms.
- Lower by bending your elbows to about 90 degrees.
- Press back up without shrugging your shoulders.
Form cues
- Elbows back, not flared
- Shoulders away from your ears
Common mistakes
- Going too deep when your shoulder hurts
- Swinging your legs
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Sets and reps for your goal
Max Strength
4 x 4-6 weighted3-6 sets of 1-6 reps at 80-90% of your max (1RM). Rest 2 to 5 minutes.
Leave 1-3 reps in reserve. If your technique breaks down, lower the weight: strength is built with good reps.
Hypertrophy
3 x 8-123-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
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Variations and similar exercises
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