How to do the Weighted Dip
Wear a dip belt with a plate or hold a dumbbell between your feet.
Get up on the bars with straight arms and lean slightly forward.
Lower yourself under control until your shoulders are about level with your elbows.
Push back up until your arms are straight.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 2 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Weighted Dip doesn’t suit your gym or your joints.
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- Dips exercise: chest vs triceps, form and progressionsThe dips exercise explained: chest vs triceps dips, form step by step, how deep to go for shoulder safety, progressions to your first dip and weighted dips.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
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