Parallel Bar Dip
A beginner compound strength exercise that works the triceps.
Starting position
End position
How to Do Parallel Bar Dip
- Stand between a set of parallel bars. Place a hand on each bar, and then take a small jump to help you get into the starting position with your arms locked out.
- Begin by flexing the elbow, lowering your body until your arms break 90 degrees. Avoid swinging, and maintain good posture throughout the descent.
- Reverse the motion by extending the elbow, pushing yourself back up into the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Alternatives to Parallel Bar Dip
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Close-Grip EZ-Bar Press
A beginner compound strength exercise that works the triceps, using an E-Z curl bar.
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2
Dip Machine
A beginner compound strength exercise that works the triceps, using a machine.
-
3
Decline EZ Bar Triceps Extension
A beginner isolation strength exercise that works the triceps, using a barbell.
-
4
EZ-Bar Skullcrusher
A beginner isolation strength exercise that works the triceps, using an E-Z curl bar.
-
5
Triceps Pushdown - V-Bar Attachment
A beginner isolation strength exercise that works the triceps, using a cable machine.
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6
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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7
Bench Dips
A beginner compound strength exercise that works the triceps, needing no equipment.
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8
Close-Grip Barbell Bench Press
A beginner compound strength exercise that works the triceps, using a barbell.
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9
Close-Grip Dumbbell Press
A beginner compound strength exercise that works the triceps, using dumbbells.
-
10
Incline Push-Up Close-Grip
A beginner compound strength exercise that works the triceps, needing no equipment.
Frequently Asked Questions
What muscles do parallel bar dip work?
Parallel Bar Dip primarily works the triceps. The chest and shoulders assist as secondary muscles.
What equipment do I need for parallel bar dip?
The source dataset does not record equipment for parallel bar dip. Check the instructions above before you set up.
Parallel Bar Dip: is it suitable for beginners?
Yes. Parallel Bar Dip is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of parallel bar dip?
Close-Grip EZ-Bar Press, Dip Machine, Decline EZ Bar Triceps Extension train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my parallel bar dip reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; parallel bar dip can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Parallel Bar Dip with AI
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