Weighted Straight Bar Dip

TricepsFree WeightsIntermediate
1. Begin by gripping the straight bar with an overhand grip. 2. Position yourself between the parallel bars so that your arms are fully extended. 3. Lower your body by bending your elbows until your upper arms are parallel to the floor. 4. Keep your body straight and avoid bending at the hips or knees. 5. Push through your palms to extend your elbows and return to the starting position. 6. Repeat for the desired number of repetitions. 7. Make sure to maintain proper form and engage your core throughout the exercise.

How to perform the Weighted Straight Bar Dip

  1. Set up. Set up in a stable, balanced starting position appropriate for the Weighted Straight Bar Dip using your free weights.
  2. Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your triceps.
  3. Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.

Coaching cues

  • Move with intent — every rep should feel deliberate, not rushed.
  • Drive force through your triceps rather than momentum.
  • Keep your breathing steady: exhale on the hard part, inhale on the reset.

Common mistakes

  • Using too much weight and losing positional control.
  • Cutting the range of motion short and missing the target muscle.
  • Letting your spine round or hyperextend instead of staying neutral.

Detailed cues, common mistakes, and demonstration video are available in the Fitly app.

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