Reverse Dip

Sit on a bench or stable platform and place your hands beside your hips with fingers pointing forward or slightly outward. Extend your legs in front of you with heels on the floor. Lift your hips off the bench so your body is supported by your hands and heels. Slowly lower your body by bending your elbows straight back, keeping them close to your torso and your chest open. Descend until your upper arms are roughly parallel to the ground or your elbows reach about a 90-degree angle. Pause briefly at the bottom, then press through your palms to extend your elbows and return to the starting position. Repeat for the desired reps with controlled movement throughout.

Track This Exercise in the App

Log your reverse dip sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.