The dip is an advanced compound exercise that works many muscles in your shoulders, arms and chest. Called the front dip as you are holding the bars in front of your chest as opposed to behind (As you would in a tricep box dip, for example).

  • Bodyweight
  • Compound
  • Dip Bar
  • Parallettes

Fronts dips are simple to perform as they do not need very much equipment; dip bars are standard in health clubs and most gyms. You can even do them at home by supporting your weight between two sturdy objects. Dips are a top choice for developing overall strength due to them working such a range of muscles.

Similar Exercises to Try

Equipment Required

Benefits of Front Dips

  • Front Dips are complex in that they require movements in a number of joints and promote the development and strength of multiple muscle groups at the same time.
  • Front dips are intense and effective isolation exercises that help develop powerful and defined triceps.
  • They help in building core strength by targeting several layers of the upper body muscle groups.
  • If conducted the right way, front dips reduce the risk of injury to joints and muscles while ensuring that your arm, shoulder, and scapular muscles are developed adequately.

Muscles Worked

Anterior (Front)

  • Deltoid
  • Pectoralis Major

Posterior (Back)

  • Teres Major
  • Trapezius
  • Triceps Brachii
  • Latissimus Dorsi

How to do a Front Dip

Fitness model performing a front dip
Fitness model performing a front dip
  1. Hold the parallel bars with straight arms, pull your feet up off the ground, and support your body weight
  2. Keep your shoulders back and engage your abs
  3. For extra stability have your legs crossed behind you. Remember to keep looking forward with your head up.
  4. As you lower yourself down, have your chest slightly forward with your elbows behind, avoid widening your elbows or allowing them to touch your torso
  5. Keep lowering yourself down until your arms are at least at a 90 degree angle. If you have more strength and a greater range of motion you can go deeper.  
  6. Now, push yourself back up to the starting position.