Reverse Dip
Expert Advice
Keep your elbows close to your body to ensure proper triceps activation and reduce the risk of shoulder strain.
How-to-do Steps
- Sit on the edge of a bench or chair with your hands next to your thighs.
- Move your buttocks off the edge and extend your legs forward.
- Lower your body by bending your elbows until they form a 90-degree angle.
- Push through your palms to lift your body back to the starting position.
- Repeat for the desired number of repetitions.
Track Reverse Dip in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Reverse Dip primarily targets the Triceps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps40%
Secondary
Shoulders20%
Chest20%
Lats10%
Traps10%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Reverse Dip work?
Reverse Dip primarily targets the Triceps. Secondary muscles involved include Shoulders, Chest, Lats, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Reverse Dip?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Reverse Dip suitable for beginners?
Yes, Reverse Dip is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
