Korean Dips

Triceps, Chest, ShouldersPull-Up Bar

Korean dips are a bar dip variation performed with the pull-up bar behind your back. This movement heavily targets the triceps, chest, and anterior delts, demanding solid shoulder mobility.

How to do it

1Sit on the bar, lean your torso forward, and grip the bar behind you with an overhand grip.

2Extend your arms and set yourself into a clean hang behind the bar.

3Inhale as you smoothly bend your elbows and lower down, feeling a controlled stretch in your shoulders.

4Lower to a comfortable depth while keeping your shoulder joints stable.

5Exhale and press yourself back up under control until your arms are fully extended.

Common mistakes

Dipping too deep without adequate shoulder mobility, placing excess stress on the joints.

Kicking or jerking with your legs and torso, taking load off the target muscles and increasing injury risk.

Flaring your elbows wildly or collapsing them inward, ruining your joint alignment and movement path.

Breathing

Inhale on the way down and exhale as you press back up. Keep your breath steady and rhythmic.

Make it harder or easier

To regress, perform the exercise with a partial range of motion or support your feet on a resistance band.

To progress, add extra resistance with a weight belt or weighted vest.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.