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Top 12 Dip Bar Exercises for Beginners

Every well-rounded fitness routine has some form of resistance training involved. It preserves lean muscle mass and helps burn fat. Dip bars are a fantastic way to add some resistance and exercise different upper body muscles. When it comes to these bars, the world is your oyster. They provide a wide range of options to train different muscle groups. Although you can visit a gym for dip bar exercises, it is also possible to do them at home. All you need is to invest in a portable dip bar set. If you are a beginner, the second option may suit you better. Once you have the bars, try out these 12 dip bar exercises. They are sure to add some spice to your usual routine while increasing your upper body strength.

Dip Bar Exercises for Total Body Fitness

1. Deep Push-ups

Deep Push-ups

Deep push-ups are one of the best dip bar exercises for the chest. They are especially effective for lower chest muscles.

  • Take the dip station and lay it on the floor.
  • Put your hands on the bars on both sides and lower down into a deep push-up.
  • Try sinking in as deep as possible to get a good stretch.

2. Hanging Leg Raises

Hanging Leg Raises

If you are looking for calisthenics dip bar exercises, the dip bar leg raise is one that you should try. It targets multiple muscles. These include abs, hip flexors, lower back, hamstrings, shoulders, and triceps.

  • Hang from the bars with your arms extended.
  • Use your core muscles to raise your legs. Do so by bending at the hips and knees.
  • Lift your legs until they are parallel to the ground.
  • Now, lower them back.

Also Know: Superman Exercise Alternatives

3. Inverted Row

Inverted Row

The inverted row comes in the list of the best dip bar exercises for the back and chest. If you are a beginner who cannot perform full pull-ups, inverted rows will help you build strength.

  • Sit on the floor between the bars.
  • Grip each bar with one hand.
  • Begin by extending your legs with your feet flat on the floor.
  • Now, lift your hips off the floor.
  • Fully extend your arms.
  • Bring your chest up to the bars. Your elbows should be close to your sides.

4. Dip Station Support Hold

Dip Station Support Hold

This is a basic dip station push exercise that increases muscle strength and also improves your posture. This, in turn, helps you lower your risk of injury.

  • Stand between the dip bars.
  • Press down from your shoulders, arms, and lower chest.
  • Stand on your tippy toes.
  • Now, pick your feet up from the floor slowly.
  • Curl your legs back.
  • Try holding this position for about 20 seconds.

5. Dip Bar Squats

Dip Bar Squats

Dip bar squats are perfect for beginners to master the squat form. Once you feel comfortable performing a full squat using the bar, you can try other variations like pistol squats and lunges.

  • Stand between your dip bar and a sturdy bench.
  • Keep your hands on the bar and slowly lower yourself down onto the bench.
  • Pause for a moment as your hips touch the bench.
  • Now, get back up again to the standing position.

6. Triceps Dips

Triceps Dips

Dips help build the size and power of the triceps, which make up 60% of your upper arm. Dip bar exercises like tricep dips also function as recovery exercises in a lower body routine. Do it as follows:

  • Sit on the edge of a dip bar.
  • Place your hands on the bar beside the hips. Your fingers should be forward. Extend your legs in the front. Ensure that your heels are on the floor.
  • Lower your body by bending the elbows.
  • Lower down until your upper arms face parallel to the floor. P
  • Now push through your palms to straighten your arms.
  • Return to the initial position.

7. Dip Bar Bicep Curls

Dip Bar Bicep Curls

One of the top dip bar exercises for beginners at home is bicep curls. This exercise focuses solely on the bicep muscles, and it is ideal to train them in isolation.

  • Move under the dip bars and either sit or lie down with your back to the floor.
  • Put your hand on the bar in an underhanded posture.
  • Check that your arms are stretched and knees are nearly at a 90-degree angle.
  • Now bend your elbows. Raise your body till it comes into contact with the bar.

8. Dip Bar Hip Extensions

Dip Bar Hip Extensions

A dip bar workout for beginners cannot miss hip extensions. It’s one of those effective exercises that builds hamstring and glute strength. Here’s how you do it.

  • Go down on the ground near an equalizer bar.
  • Extend your heels up and put them on the pad on the bar.
  • Legs should be at a 90-degree angle, and hands should grab the bottom of the bar.
  • Drive your hips forward and fully extend them.
  • Squeeze your glutes when you are at the top and then lower down.

9. Knee Tucks From Dip Bar

Knee Tucks From Dip Bar

Target your upper, middle, and lower abdominals with knee tucks from the dip bar. This core-building dip bar exercise for beginners can be performed as follows:

  • Begin by hanging from the dip bars.
  • Your arms should be extended, and your legs should hang loosely.
  • Engage your ab muscles.
  • Bring the knees closer to your chest.
  • Pause for a second.
  • Extend the legs back to the original position.

10. Eccentric Dips

Eccentric Dips

One of the best dip bar exercises for upper body strength is eccentric or negative dips. These involve lowering yourself down slowly and in control.

  • Stand between two dip bars.
  • Firmly hold each bar with one hand.
  • Push down and then pull your body up.
  • It is recommended to slowly raise your feet and bend your knees while doing so.
  • Lower your body while bending your elbows.
  • Place your feet down.
  • Now, repeat the motion.

Also Know: Top Triceps Workouts

11. Tucked Front Lever

Tucked Front Lever

The tucked front lever is an effective pull exercise with dip bars. This is for those beginners who have been using dip bars for quite some time now and have built considerable strength.

  • Now, cross your legs and lift them.
  • As you lift them, tuck them into your chest.
  • Your entire body should be lifted from the ground.
  • Squeeze your shoulder blades together and hold yourself in this horizontal position.

12. Scapular Push and Pull

Scapular Push and Pull

Last on our list of dip bar exercises for beginners are scapular push and pull drills. Here’s how to perform them to increase your upper body strength.

  • Stand between the bars and grab each of them in your hands.
  • For the push movement, do small shoulder shrugs.
  • For the pull movement, position the equipment in a way that the two bars are on the floor.
  • Pull the shoulder blades together.
  • Pause for a moment and then pull them apart.

Final Thoughts

Dip bar exercises effectively target various muscle groups, helping you get a great full-body workout. The list of exercises above will help you build strength so you can transition into more advanced-level exercises. A dip station is easy to set up, helping you become stronger with every session.