The elbow dip is from one of the exercises performed on the parallel bars. Elbow dip works on pectorals (Chest) and triceps when you work out the dip motion. It also works your back and core when dragging back from the leaning position.

  • Bodyweight
  • Compound
  • Dip Bar
  • Parallettes

This exercise is the foundation of calisthenics training and all the body weight/calisthenics cool actions. So if anybody plans on getting into body-weight workouts, this exercise is the very first step you require to be doing. The elbow dip exercise is a great technique to strengthen your forearms as well as it is an excellent chest and triceps practice for your body weight training routines.

Equipment Required

Benefits of Elbow Dips

  • Elbow dips are helpful in building muscle mass and developing strength in the body.
  • Apart from providing power and strength to core body muscles, it is also a workout for developing flexibility
  • Elbow dips are a way of making the joints stronger such as wrists, shoulder and elbow joint are all involved in this exercise.
  • This exercise stabilizes the muscles that use heavily by dips, which eventually result in an upper body condition.
  • Consequently, the upper body is less susceptible to injuries when to perform another exercise like shoulder press or bench press.

Muscles Worked


  • Biceps Brachii
  • Deltoid
  • Pectoralis Major


  • Latissimus Dorsi
  • Trapezius

How to Do Elbow Dips

  1. Frist, you’ll require a setup of parallel bars, so you have enough space to move your body back and forth.
  2. Firmly grasp the bar.
  3. Now extend your arms to come to a starting position.
  4. Then, push towards the back to lower yourself back and down, onto your forearms.
  5. After that, pull yourself on frontward into the bottom position of a regular dip (elbows at 90°, forearms vertical).
  6. In the end, push yourself up through extending your arms towards the starting position and repeat.