# Korean Dip

URL: https://heatsy.app/ex/korean-dip

Also known as: Korean Dips, Behind-the-Back Dip, Reverse Bar 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](https://heatsy.app/ex/bench-dip)
- [Triceps Dip](https://heatsy.app/ex/triceps-dip)