Triceps
Weighted Dip
The Weighted Dip is a strength exercise on dip bars for your triceps. Share of the load in the Zulta muscle model: lower chest 28%, triceps (lateral head) 16% and front delts 14%.
Also known as: dip with weight
How to do it
- Fasten a dip belt around your hips and hang a plate or dumbbell from the chain between your legs.
- Grip the parallel bars and press up to support yourself on straight arms.
- Let the weight settle so it hangs still before you start.
- Lower yourself with a slight forward lean until the upper arms are about level with the floor.
- Press back up to straight arms under control.
Tips
- Add weight only once you can do clean bodyweight dips for plenty of reps.
- Keep the knees bent slightly so the plate does not swing into your shins.
Common mistakes
- Letting the weight swing and pull the body around.
- Losing depth as the load goes up.
- Shrugging the shoulders up under the load.
Muscles worked by the Weighted Dip
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Dips press the body up from shoulder extension: the lower pec and triceps are prime movers, the front delt assists, and the lower traps hold the shoulder blades down.
Weighted Dip alternatives
Different equipment
Easier
No equipment
Make it easier
Similar exercises
Frequently asked questions
What muscles does the Weighted Dip work?
Mainly the lower chest and triceps (lateral head). The front delts, mid chest, triceps (long head) and triceps (medial head) assist.
Is the Weighted Dip good for beginners?
The Weighted Dip is rated advanced. If you are new, learn the Dips first and build up from there.
What is a good alternative to the Weighted Dip?
For example the Dips, Dip with Forward Lean and Assisted Dip Machine. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.