Dip
About this move
Dip is a intermediate arms exercise performed with just your bodyweight. It is one of the most effective moves for building strength, control and muscular endurance, earning a 4.7/5 rating and over 25,329 saves from the Top 1000 training community. Add it to your programme, focus on clean form over load, and progress gradually as it starts to feel easy.
Highlights
Frequently asked
What muscles does the Dip work?
The Dip primarily trains the arms, while also recruiting supporting stabiliser muscles for control and balance.
What equipment do I need for the Dip?
None — the Dip is a bodyweight exercise you can do almost anywhere.
Is the Dip suitable for beginners?
The Dip is rated Intermediate. Build a base with easier variations first, then progress into it.
Why is the Dip in the Top 1000?
With a 4.7/5 rating and 25,329 saves, the Dip ranks among the most trusted and effective arms exercises for lifters at every level.
Learn the Dip
See step-by-step form cues, common mistakes and video demos for the Dip.
How to performOpens the official source in a new tab.