Raised Handle Dips: how to do it right
In short: An upright-torso dip on parallel handles that mainly loads the triceps, with peak tension at mid-range.
How to do it, step by step
- 1Position yourself between the handles, arms straight, torso upright, shoulders down and away from your ears.
- 2Lower by bending the elbows backward, until the upper arm is about parallel to the floor.
- 3Push back up hard through the handles, straighten the elbows without slamming them at the end of the range.
- 4Keep a continuous, controlled rhythm, with no jerk or bounce at the bottom.
- 5Stay braced: pelvis under the shoulders, legs slightly forward to stabilize.
The mistake to avoid
Don't go deeper than your shoulders allow comfortably: keep your elbows close to your body.
Other common mistakes
- Going too low in search of the max stretch: it overloads the front of the shoulder, limit the range to when the upper arm is parallel.
- Pausing in the bottom position: you lose the tension at mid-range, keep a continuous, controlled flow.
- Swinging the legs to help: it cheats the triceps, keep the body braced and still.
- Flaring the elbows outward: it shifts the effort, keep them tight and pointing backward.
Muscles worked
- Main:
- Triceps
- Supporting:
- Chest, Front delts
The triceps (especially the lateral and medial heads) does most of the elbow extension. The lower chest and the anterior fibers of the deltoid assist the shoulder adduction and forward flexion. The more you keep the torso upright, the more you isolate the triceps; the more you lean forward, the more you recruit the chest.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Close-Grip Bench Press ›
- Weighted Upright Dips ›
- JM Press ›
- Diamond Push-Up ›
- Close-Grip Push-Up on Handles ›
Frequently asked questions
How do I do these dips correctly?
Position yourself between the handles, arms straight, torso upright, shoulders down and away from your ears. Lower by bending the elbows backward until the upper arm is about parallel to the floor, then push back hard through the handles without slamming the elbows at the end of the range. Stay braced, pelvis under the shoulders and legs slightly forward.
How far down do I go?
Limit the descent to the upper arm being parallel to the floor. Seeking the maximum stretch by going lower overloads the front of the shoulder and brings nothing to the triceps, since lower down it's the chest that takes over. Parallel is plenty.
Where should it work?
The triceps, especially the lateral and medial heads, should burn in the middle of the range. If the chest is taking over, you're leaning forward: bring the torso upright and tighten the elbows backward.
Should I pause at the bottom?
No, never freeze in the bottom position: you lose the tension at mid-range, the zone that really matters here. Work at a slow, steady tempo, in a continuous, controlled flow, with no jerk or bounce. Don't lock out the elbows at the top either, it lets the triceps rest.