Russian Bar Dip 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Triceps
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Russian Bar Dip is a challenging bodyweight exercise primarily targeting the triceps, with secondary activation of the chest muscles. Performed on parallel bars, the movement begins with the arms fully extended and the torso upright. As you lower your body, both elbows and shoulders bend to about 90 degrees while maintaining forearms perpendicular to the bars. A unique aspect of this dip variation is the controlled backward shift of the torso, which repositions the forearms atop the bars before returning them to a vertical position. This dynamic transition increases time under tension and muscle engagement. The exercise finishes by pressing back to full extension using both triceps and chest, making it an effective compound pushing movement for upper body strength.
How to Perform
Get into position by stepping or jumping up onto a set of parallel bars. Support your body with your arms straight and your hands gripping the bars with palms facing inward. Your legs and torso should stay mostly upright—this is your starting point.
Begin the descent by slowly bending both your elbows and shoulders until each joint forms roughly a 90-degree angle. Keep your forearms vertical throughout this phase to stay balanced and controlled.
Shift your weight slightly backward by leaning your torso behind the bars. As you do this, your forearms will naturally rotate and rest more horizontally on top of the bars.
Return your body to its original position by leaning your torso forward again, bringing your forearms back into an upright, vertical orientation.
Push through your hands and engage both your triceps and chest to straighten your arms and return to the fully extended top position.
Repeat the movement for the number of reps suited to your training level, maintaining control and form throughout to avoid momentum or strain.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Begin on parallel bars with arms fully extended and body upright.
Keep your hands facing inward and core engaged throughout the movement.
Lower your body slowly until elbows and shoulders reach a 90-degree angle.
Maintain forearms vertical during the descent for proper alignment.
Shift your torso backward slightly, allowing forearms to roll onto the bars.
Lean forward again to return forearms to a vertical position.
Push back up using your triceps and chest until arms are fully straight.
How Not to Perform
Don’t flare your elbows out too wide — this can stress your shoulders and take tension off the triceps.
Avoid leaning too far forward or backward too early — control the torso shift only at the right moment.
Don’t let your forearms tilt or wobble during the movement — keep them stable and aligned for proper form.
Never drop too fast when lowering yourself — slow, controlled movement prevents injury and keeps muscle tension.
Don’t allow your shoulders to collapse — keep them active and slightly retracted to protect your joints.
Avoid locking out your elbows harshly at the top — extend fully but keep the motion smooth and safe.
Don’t forget to engage your core — a loose core can throw off your balance and waste energy.
Avoid doing partial reps only — go deep enough (to 90°) to activate the full range of motion in your triceps and chest.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
