Straight Bar 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
- Jump to a support on a straight bar, hands about shoulder width apart, arms locked and the bar at the hips.
- Lean the chest forward over the bar and let the legs swing slightly in front to balance.
- Lower until the bar touches the upper stomach, elbows bending back.
- Press back up to a locked support.
FORM TIPS
- The bar sits in front of you rather than at your sides, so balance is the hard part. Stay leaned over it, because sitting upright tips you off backwards.
- It is the top half of a muscle up. Get solid at it before attempting one.
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.