Elbow dips Exercise Guide
Exercise Profile
- Target
- Triceps Brachii
- Equipment
- Body weight
- Body Part
- Upper Arms
- Primary Muscle
- Triceps Brachii
- Secondary Muscles
- Pectoralis Major Sternal Head, Deltoid Anterior, Levator Scapulae, Latissimus Dorsi
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5.5
- Alternate Names
- Triceps dips
Visualised Target Muscle Groups
Front
Back
How to: Elbow dips
- Sit on a bench or chair with your hands next to your thighs.
- Slide your buttocks off the edge and extend your legs out in front of you.
- Bend your elbows to lower your body until your arms are at a 90-degree angle.
- Push through your palms to return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Flaring elbows out to the sides.
- Not lowering enough during the movement.
- Using legs to assist rather than focusing on the arms.
Modifications
- Perform with a chair or bench for added support.
- Use a resistance band for assistance if needed.
Tips
- Keep your elbows close to your body during the dip.
- Lower your body until your arms reach about a 90-degree angle.
- Straighten your arms at the top without locking your elbows.
Elbow dips Alternatives
Tags
triceps
upper arms
strength
dips
bodyweight
intermediate
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