Also known as: banana dips, around-the-bar dips, bar wrap dips, reverse bar dips, bar circle dips

What is Korean Dips?

Korean Dips are an advanced bodyweight dip variation where you slide your hips around a high bar in a banana-shaped posture, targeting triceps, shoulders, lats and core. This hard-level exercise demands strong shoulder mobility, grip strength and strict control to perform safely.

How to Do Korean Dips

  1. Grip the bar: Mount a high bar with palms facing forward, hands close to your sides. Squeeze the bar tightly and engage scapulae for a stable starting position.
  2. Slide hips off: Slowly slide your hips backward off the bar while keeping legs extended behind you and maintaining a curved 'banana' torso to keep tension and balance.
  3. Lower with control: Lower your body until you reach a stable bottom position; pause briefly. Keep elbows close and avoid collapsing shoulders to protect the joint.
  4. Drive up: Push the bar down with force while maintaining the banana curve so your torso moves around the bar. Finish locked out at the top.
  5. Reset and repeat: Return to the starting position with a controlled slide and brief brace. Breathe, reassess grip and scapular position before beginning the next rep.

Muscle Groups

Triceps, Core, Shoulders, Trapezius, Forearm, Latissimus, Back

Description

First off get on the bar so you are stable, turning your hands out so you grip the bar with your palms facing forwards.

Keep your hands close to your body, not spread wide, this will help maintaining tension.

Start by slowly sliding your hips off the bar, keeping your feet behind you. Hold on tight so you don’t face plant.

Pause briefly at the bottom of the rep to make sure you are stable and read to push up.

Drive your hands down hard to lift your body up, but maintain your ‘banana’ posture so that your body goes around the bar and not through it!
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Korean Dips?

Korean Dips build high-level pushing strength, especially in the triceps, shoulders and upper back. They improve grip strength, scapular control and core stability while training coordination and full-body tension for advanced calisthenics movements.

What common mistakes should I avoid when doing Korean Dips?

Common mistakes include flaring hands wide, collapsing the shoulders, rushing the slide, and losing the banana posture. These errors increase injury risk; focus on controlled tempo, tight grip, engaged scapulae and proper mobility before loading heavier reps.

How can I progress or regress Korean Dips?

Regress with band-assisted slides, bench-supported negatives, or partial-range dips. Progress by reducing assistance, increasing reps, or adding tempo and weighted variations. Also build shoulder mobility, triceps strength and grip capacity first to safely advance.