Korean Dip

Body region

• Arms
• Shoulders
• Chest

Muscles

Main

• Triceps

Helps

• Deltoid
• Pectoralis Major
• Pectoralis Minor

Holds

• Serratus Anterior
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Smith Machine or Pull-Up Bar

Technique

1. Stand with your back to a sturdy straight bar at about hip height and grip it behind you, hands shoulder-width, palms facing back.
2. Hop up to a straight-arm support with the bar against your lower back, knees bent so the feet clear the floor.
3. Bend the elbows to lower yourself; the bar slides up your back while the chest stays up and the elbows point back.
4. Press back up until the arms are straight.

Cues

• Go only as deep as your shoulders allow.
• Use a fixed bar such as a Smith machine bar; keep the feet on the floor in front of you to make it easier.

Common mistakes

• Dropping too deep: the shoulders are stretched behind the body, which is risky.
• Using a bar that is too high or unstable.
• Jumping or bouncing out of the bottom.

Alternatives

• Bench Dip
• Triceps Dip