Korean Dip

Technique

The Korean dip is an advanced dip done on a single straight bar held behind your back: you lower your body in front of the bar until the shoulders are deeply extended, then press back up. It builds strong front delts, triceps and chest and develops shoulder extension mobility.

Steps

1. Stand in front of a bar at hip height, grip it behind you with palms facing down and jump to straight arms
2. Lean forward slightly and lower yourself by bending the elbows, letting the bar travel up your back
3. Go as deep as your shoulders comfortably allow
4. Press back up to straight arms

Common mistakes

• Dropping fast into the bottom position without control
• Going deeper than your shoulder mobility allows

Variations

• Feet-assisted Korean dip on a low bar
• Korean dip hold

FAQ