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Dumbbell Weighted Dip

Intermediate

Weighted dip on parallel bars with a dumbbell between the legs targets lower chest, triceps, and front shoulders to build upper body pushing strength and muscle mass; scale by adjusting weight or depth.

About Exercise

Equipment

Dip Bars, Dumbbells

Difficulty

4/5 • Intermediate

Primary Muscle Groups

Chest, Triceps

Secondary Muscles

Abs

Popularity Score

Goals

Strength

Hypertrophy

Training Style

Calisthenics

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Yes

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Chest

9/10

Lower Chest

Triceps

8/10

Lateral Head, Medial Head

Shoulders

7/10

Anterior Delts

Abs

4/10

Rectus Abdominis

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

90-180 seconds

How to Perform

Secure a dumbbell between your ankles or inner thighs at parallel dip bars. Grip handles shoulder-width, lift body to full arm extension with shoulders down and core braced.

Inhale and bend elbows to lower body until upper arms are parallel to floor.
Keep torso upright for triceps or lean forward slightly for chest.
Exhale and press through palms to extend arms and return to start.
Avoid locking elbows at top to maintain tension.
Repeat for reps while controlling descent.
Dismount by lowering dumbbell safely before stepping down.

Coaching Tips

Form Cues

Shoulders down and back
Elbows close to sides
Core tight throughout
Controlled lowering
Press through hands

Breathing

Inhale during descent, brace core, and exhale forcefully during ascent.

Tempo

3-1-1

Range of Motion

Lower until shoulders are just below elbows or upper arms parallel to floor; full extension at top without elbow lockout.

Safety

Safety Notes

Avoid if acute shoulder or elbow pain present
Start with bodyweight dips first
Use lighter weight if form breaks
Keep shoulders depressed to protect joints
Stop if sternum or shoulder discomfort occurs

Spotting

Spot from behind by placing hands under thighs or arms to assist descent and ascent; for heavy sets, use a spotter to prevent failure or consider machine alternatives.