Parallel Bar Dip
The Parallel Bar Dip is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Triceps, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The triceps handles the primary load during this movement. The chest and shoulders assist as stabilizers throughout the range of motion.
How to Parallel Bar Dip
- 1
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
- 2
Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- 3
Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- 4
Repeat for the desired number of repetitions.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Parallel Bar Dip work?
The Parallel Bar Dip primarily works the Triceps. Secondary muscles include the Chest, Shoulders, which assist during the movement.
Is the Parallel Bar Dip good for beginners?
Yes, the Parallel Bar Dip is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Parallel Bar Dip?
You need other to perform the Parallel Bar Dip. Most commercial gyms will have this available.
Track your estimated one-rep max over time. Use our 1RM calculator to see where you stand, or let RepStack compute it automatically after every set.
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