Korean Dips
Dip variation with the bar behind the back for intense triceps work and shoulder mobility.
Updated
Introduction
Korean dips are performed with the bar behind the back, as on a railing. This unusual position places intense emphasis on the triceps and deltoids while requiring good shoulder mobility. It is a popular exercise in street workout and outdoor calisthenics.
Anatomy and Muscles Worked
- Primary muscles: triceps, anterior deltoids
- Secondary muscles: pectorals, trapezius
- Mobility: shoulder flexibility (extension)
Step-by-Step Instructions
- Face away from the bar, grip it behind you with an overhand grip.
- Push up to straight arms, feet off the ground or placed in front.
- Lower by bending the elbows behind you.
- Push up to return by engaging the triceps.
Recommended Sets and Reps
- Intermediate: 3 sets of 6 to 8
- Advanced: 3 sets of 10 to 12
Common Mistakes
- Going too deep: shoulder risk, limit range.
- Shoulders too far forward: keep chest open.
Safety
Stressful exercise for shoulders. Progress from classic dips and verify your shoulder mobility before trying.
Variations
- Assisted Korean dips (feet on floor)
- Korean dips with muscle-up exit
Target Audience
Intermediate practitioners with good shoulder mobility and solid classic dip foundation.
Diagrams and illustrations
Korean Dips — Illustration
Technical illustration for korean dips.