Negative 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
- Bodyweight
HOW TO PERFORM
- Start at the top of a dip with the arms locked out.
- Lower yourself as slowly as you can until the shoulders are level with the elbows.
- Climb or step back to the top and repeat. You never press up.
FORM TIPS
- Control the descent for several seconds. When you can, you are ready for full dips.
- Keep the shoulders down and the elbows tracking back rather than flaring wide.
TARGET MUSCLES
Primary
- Triceps
- Chest
Secondary
- Shoulders
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.