Korean Dip
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
HOW TO PERFORM
- Stand with your back to a straight bar at about hip height and take it behind you with an overhand grip, hands about shoulder width apart.
- Press up to a support with the arms straight, the bar behind the hips and the legs off the floor in front.
- Bend the elbows and let the body lower and slide forward until the bar is behind the upper back, near the shoulder blades.
- Press back up to straight arms.
FORM TIPS
- It takes the shoulders much further into extension than any other dip. Build the depth up over weeks and stop well short of any pinch at the front of the shoulder.
- Keep the shoulder blades pulled back and down so the shoulders do not roll forward at the bottom.
TARGET MUSCLES
Primary
- Triceps
Secondary
- Shoulders
- Chest
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.