Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Single Bar Dip

AdvancedStrengthTier T3

You hold a straight-armed support above and just behind one horizontal bar, gripping its top. You bend your elbows to lower your body, then straighten them to rise.

Targets: Shoulder
Muscles: Pectoralis Major, Triceps

Stop if

If anything hurts or feels wrong, stop and ask a qualified health professional.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand below a fixed bar on a rigid rig, take hold of the top of the bar with both hands about shoulder-width apart, and lift yourself until your arms are straight and your body is supported above the bar with your feet off the floor.
  • Press your shoulders down away from your ears, hold your body in one straight line with your hips not folded, and do not rest your weight on the bar.
  1. A woman held up above a single horizontal bar on straight arms, hands on top of the bar, body straight, feet off the floor.

    Step 1 of 3

    Support yourself above one fixed bar with your hands on top of it about shoulder-width apart. Keep your arms straight, your shoulders pressed down and your body in a straight line.

  2. The same woman lowered with elbows bent so that the single bar touches the bottom of her chest, hands still on top of the bar, body straight.

    Step 2 of 3

    Bend your elbows and lower yourself with control, sliding down along the bar until the bottom of your chest lightly touches it. Keep your body straight and do not rest your weight on the bar.

  3. A woman held up above a single horizontal bar on straight arms, hands on top of the bar, body straight, feet off the floor.

    Step 3 of 3

    Support yourself above one fixed bar with your hands on top of it about shoulder-width apart. Keep your arms straight, your shoulders pressed down and your body in a straight line.

Breathing

  • Breathe normally.

Safety Information

A dip loads the shoulders and elbows with the full body weight, so a person with shoulder or elbow pain should check with a clinician before trying it. The exercise requires the full parallel dip strength and raises the intensity by changing the range of motion, so treat it as an advanced bodyweight movement and stop if it causes sharp pain. Use a fixed bar on a rigid frame rated to carry body weight, level and planted on the floor, and avoid resting your weight on the bar. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.