What is Pull over + 10 straight bar dips?

Pull over + 10 straight bar dips is a medium-level calisthenics combo that pairs a pull-over from a pull-up bar with ten straight bar dips. It primarily targets the triceps, chest and back while building upper-body strength, coordination and controlled transitions.

How to Do Pull over + 10 straight bar dips

  1. Establish grip: Grab the pull-up bar with a firm, shoulder-width overhand grip; thumbs wrapped. Keep shoulders packed and core braced to protect the shoulder joints.
  2. Active hang: Begin from an active hang with engaged scapula and slight hollow body; avoid swinging. Take a deep breath and prepare to lift through the lats.
  3. Perform pull over: Pull hips upward and swing legs over the bar while driving the chest forward; lead with the ribcage and control the descent.
  4. Stabilize over bar: Lock your position briefly over the bar with tight core and shoulders stacked; avoid collapsing through the spine or shoulders.
  5. Transition to dips: Shift your grip and lower yourself carefully onto the straight bar, maintaining tight core and scapular control. Move deliberately to avoid momentum.
  6. Complete 10 dips: Perform ten controlled straight bar dips with full depth, elbows tracking safely, steady breathing, and a pause at the top of each rep.

Muscle Groups

Triceps, Chest, Back

Description

Perform a Pull Over followed by 10 Straight Bar Dips for a challenging upper body workout. Start by hanging from a pull-up bar, then raise your legs and bring them over the bar to perform the Pull Over. After completing the Pull Over, immediately transition to the straight bar and perform 10 dips with control. This combination targets the back, arms, and chest muscles effectively.

Movement Group

Push

Required Equipment

Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of pull over + 10 straight bar dips?

This combo improves upper-body strength, working triceps, chest and back while boosting grip strength and shoulder stability. It also trains coordination and efficient transitions, making it time-efficient for compound upper-body development.

What common mistakes should I avoid?

Avoid excessive swinging, incomplete range of motion, flaring elbows, and rushed transitions. Maintain scapular control, tight core, and steady breathing. Pause and reset if form breaks down to reduce injury risk.

How can I progress or regress this exercise?

Regress with band-assisted dips, partial pull-overs, or negatives and fewer reps. Progress by adding slow negatives, additional reps, weighted dips, ring dips, or combining with L-sit variations for greater difficulty.