Korean dips
Korean dips are dips on a single bar behind your back. You hold the bar with your hands behind you, lower your body and press back up. This puts a lot of stretch on the front of your shoulders. The main load falls on your triceps and shoulders, supported by your chest, upper back and forearms. It is an advanced move: build a strong base with Dips first and warm up your shoulders well. Go only as deep as you stay in control, and stop if you feel a pinch at the front of your shoulder.
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How to do it
- Stand with your back to the bar and hold it behind you, hands shoulder-width apart.
- Walk your feet forward and press into support, arms straight.
- Lower with your elbows back, keeping your body close to the bar.
- Press up until your arms are straight, shoulders down.
Form tips
- Back to the bar, hands behind you, arms straight.
- Lower with elbows back, body close to the bar.
- Keep your shoulders down and chest open, then press up.
Common mistake
- Swinging from your legs instead of pressing with your arms.