Dip Bar

Dip Bar

It might sound like a great addition to the snack table at your next party, but the Dip Bar is a serious piece of fitness equipment.

You’ve likely seen the Dip Bar at your gym; it’s a common piece of fixed-frame fitness equipment, aptly named because it facilitates an exercise called a Dip. It’s a challenging workout for those looking to build more upper-body strength.

All About The Dip Bar

The Dip Bar is U-shaped and the user stands inside it, holding onto the grips with the hands and raising the feet off the floor. The inside of the Dip Bar is usually 18-24 inches wide, and the bar itself is about one inch in diameter for easy gripping.

Dip Bar History

Bodyweight exercises like those done on a Dip Bar have a long history in our physical culture, though it is difficult to pinpoint an exact date of development. The Dip Bar came on the scene in the 1980s, and went viral in 2008 when powerlifting champ Marty Gallagher wrote a fitness book promoting the Dip Bar as essential to total body fitness.

The Basis For Dip Bar Exercise

A Dip Bar facilitates muscle engagement through Dips, which are a compound exercise for strength training. The Dip Bar helps users target muscle groups including the triceps, deltoids and pectorals, and it is also useful in encouraging healthy joint movement. It also promotes a stronger core. The Dip Bar is mostly used for bodyweight exercises, in which resistance is created by the user’s own body.

How To Prepare For Dip Bar Use

Before you attempt to work on a Dip Bar, you should build muscle strength first with exercises that use less weight – that is, less than the weight of your body. Once you have a baseline of muscle strength, the Dip Bar will be a safe and effective way to promote muscle growth.

Proper Dip Bar Use And Form

To properly use a Dip Bar, follow these instructions for the popular tricep dip:

  1. Stand inside the Dip Bar, facing the base.
  2. Place each hand on one of the grips, palms facing in.
  3. Assume dip position by raising your body off the ground. Keep your knees bent so your feet don’t touch the ground. Now the Dip Bar will be completely supporting your weight.
  4. Straighten your arms.
  5. Bend the elbows while keeping your arms tight to your sides, then lower yourself down until your elbows arrive at a 90-degree angle.
  6. Raise yourself back up and repeat the number of desired reps.


The two greatest benefits of the Dip Bar are:

  • Muscle tone
  • Muscle definition

Exercise Variations

The Dip Bar can be used for a variety of dip exercises. This includes the ever-popular tricep dip and the chest dip. To up your dip game, use a Dip Belt to add weight, turning the Dip Bar into weight training equipment rather than a simple bodyweight exercise.

The Dip Bar offers a challenging workout for those with existing upper-body strength. It can be a game-changer for the triceps, in particular, making it popular among those looking for muscle tone and definition.

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