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Russian Dip

Also: elbow dips

Main
Triceps
Secondary
ChestShoulders
Equipment
Body weightParallel bars
Level
Advanced
Movement
Elbow extension

How to do it

  1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
  2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
  3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
  4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up to the starting position.
  5. Repeat for the desired number of repetitions.

Same movement

See arms
Alternating Bent-Over Dumbbell Triceps KickbackTriceps · DumbbellAlternating Incline Dumbbell Triceps ExtensionTriceps · Dumbbell, BenchBarbell JM PressTriceps · Barbell, Bench, Rack

Log it in Minthra

Log every set of Russian Dip and watch your best climb, week by week.

See availability

Coming soon to iPhone, Android and Apple Watch.

Exercise data: exercises-dataset (MIT) by Hasan Emir Yıldırım