Also known as: pullover dips, bar pullover with dips, straight bar dip combo, pullover dip sequence, bar pullover sequence

What is Pull over + 10 straight bar dips?

Pull over + 10 straight bar dips is a compound calisthenics sequence pairing a pullover on a pull-up bar with ten straight bar dips. It primarily targets the triceps, chest, and back, and is a medium difficulty move requiring basic pulling and dipping proficiency and core stability.

How to Do Pull over + 10 straight bar dips

  1. Set up grip: Grip the pull-up bar shoulder-width with an overhand hold; hang tall, engage scapulae and core, and keep feet together ready to initiate the pullover.
  2. Tuck and raise: Drive hips upward, tuck knees and swing legs over the bar while keeping shoulders active and spine neutral; control momentum to protect the shoulders.
  3. Complete pullover: Continue the motion until chest clears the bar, extend hips and stabilize the upper body before preparing to transition into the dip position.
  4. Transition to dips: Shift weight forward on the bar, reposition hands if needed, and lock shoulders into a stable support position before beginning the dip repetitions.
  5. Perform straight bar dips: Lower under control to roughly 90 degrees at the elbows, keep chest slightly forward and triceps engaged, then press up for ten controlled reps.

Muscle Groups

Back, Triceps, Chest

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
Equipment: Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

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

This combo builds both pressing and pulling strength, targeting triceps, chest and back while improving shoulder stability, core control and muscular endurance. It also trains smooth bar-to-dip transitions useful for advanced calisthenics sequences.

What common mistakes should I avoid when doing this exercise?

Avoid uncontrolled swinging on the pullover, collapsing the shoulders, flaring elbows during dips, and rushing transitions. Maintain scapular engagement, controlled tempo, and full range of motion to reduce injury risk and improve efficiency.

How can I progress or regress this exercise if it’s too hard or too easy?

Progress by increasing reps, adding weight, or using slower negatives. Regress with band-assisted pullovers, negative-only reps, partial dips, or performing bench/parallel bar dips. Alternatives include pullover plus bench dips or ring dips for added instability.