How to do the Weighted Dip
- Step onto the dip station and grip a dumbbell securely between your feet.
- Grip the handles firmly and straighten your arms at the top of the dip station.
- Slowly lower yourself until your shoulders reach a comfortable deep stretch below elbow level.
- Push back up until your arms are straight, finishing tall at the top.
Full technique — 7 steps
- Step onto the station and grip a dumbbell securely between your feet.
- Grip the handles firmly and support yourself at the top with elbows straight.
- Set your shoulders down, lean your torso slightly forward, and cross your ankles if needed.
- Inhale, tighten your stomach, and lower by bending your elbows while keeping the weight hanging still.
- Descend until your shoulders reach elbow level or a comfortable deep stretch.
- Drive back up by pressing through the handles until your elbows are fully extended.
- Finish tall at the top without shrugging or letting your shoulders roll forward.
Common mistakes
- Dropping too fast into bottom
- Cutting the range short
- Shrugging shoulders at the top
- Swinging the hanging weight
- Flaring elbows excessively
Form cues
- Lean slightly forward
- Let the weight settle
- Lower into shoulder comfort
- Straighten arms fully
- Keep shoulders down
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Seated Dip Machine
- This exercise Weighted Dip
Too hard for now? Start with the Seated Dip Machine.
Quick answers
What muscles does the Weighted Dip work?
Primary: Mid chest 8/10, Triceps 9/10. Also works: Front delts 6/10, Abs 3/10.
When should I do the Weighted Dip in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 10 min with rest.
How many sets and reps of the Weighted Dip?
Strength: 4–5 sets of 3–6 reps, rest 3 min, 1–2 reps in reserve. Muscle growth: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve.
What is an easier version of the Weighted Dip?
Seated Dip Machine (Beginner).
