Also known as: reverse dip, deep bar dip, back-to-front dip, parallel-bar transition dip, bar transition dip

What is Russian Dips?

Russian Dips are a medium-level parallel-bar dip variation that shifts the torso backward and forward to load the chest, biceps, trapezius and lats. They demand strong shoulder stability and controlled dip mechanics, making them ideal for developing upper-body pushing depth and transitional strength.

How to Do Russian Dips

  1. Set up bars: Position parallel bars shoulder-width apart with enough clearance; ensure bars are sturdy and at a comfortable height for full dip depth.
  2. Grip firmly: Grasp the bars tightly with wrists neutral, shoulders packed down, and arms extended to establish a stable starting position.
  3. Lean back: Lean your torso slightly backward and slowly lower toward your forearms, keeping elbows tucked and shoulders controlled to protect the joint.
  4. Lower onto forearms: Continue moving back until your forearms contact the bars and your elbows form a roughly 90° angle; maintain tight core and scapular control.
  5. Shift forward: Pull your body forward into the bottom position of a regular dip by driving the shoulders over the hands while keeping the chest lifted.
  6. Press up: Drive through the palms and extend the elbows to return to the start; exhale on the press, inhale on the descent, reset posture between reps.

Muscle Groups

Biceps, Chest, Trapezius, Latissimus

Description

Frist, you’ll require a setup of parallel bars, so you have enough space to move your body back and forth.

Firmly grasp the bar.

Now extend your arms to come to a starting position.

Then, push towards the back to lower yourself back and down, onto your forearms.

After that, pull yourself on frontward into the bottom position of a regular dip (elbows at 90°, forearms vertical).

In the end, push yourself up through extending your arms towards the starting position and repeat.
Movement Group: Push
Equipment: Parallel Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of Russian Dips?

Russian Dips build upper-body pushing strength, increase dip depth, and improve shoulder stability. They also engage chest, biceps, traps and lats for improved transitional control and functional pressing power.

What common mistakes should I avoid with Russian Dips?

Avoid excessive forward or backward collapse, flaring elbows, and poor shoulder engagement. Poor wrist alignment and rushing the transition increase injury risk—use controlled tempo and full scapular control.

How can I progress or regress Russian Dips?

Regress with assisted dips, bench dips, or negative Russian Dips. Progress by adding weighted belts, increasing repetitions, or moving to rings for added instability and higher strength demand.