Parallel Bar Dip
How to do the Parallel Bar Dip
- 1
Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
- 2
Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- 3
Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- 4
Repeat for the desired number of repetitions.
How to program the Parallel Bar Dip
Sets and reps
As a compound movement, the Parallel Bar Dip responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Parallel Bar Dip is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Parallel Bar Dip work?
The Parallel Bar Dip primarily targets the Triceps. It also recruits the Chest, Shoulders as supporting muscles.
What equipment do I need for the Parallel Bar Dip?
You need Other. Difficulty level: Beginner.
How many sets and reps of the Parallel Bar Dip should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
