How to do the Weighted Dip
- Securely attach the weight to your belt and step onto the dip station.
- Grip the handles firmly and straighten your arms at the top of the dip station.
- Slowly lower yourself until your shoulders reach a comfortable deep stretch below elbow level.
- Push back up until your arms are straight, finishing tall at the top.
Full technique — 7 steps
- Attach the added weight securely to a dip belt and step onto the station.
- Grip the handles firmly and support yourself at the top with elbows straight.
- Set your shoulders down, lean your torso slightly forward, and cross your ankles if needed.
- Inhale, tighten your stomach, and lower by bending your elbows while keeping the weight hanging still.
- Descend until your shoulders reach elbow level or a comfortable deep stretch.
- Drive back up by pressing through the handles until your elbows are fully extended.
- Finish tall at the top without shrugging or letting your shoulders roll forward.
Common mistakes
- Dropping too fast into bottom
- Cutting the range short
- Shrugging shoulders at the top
- Swinging the hanging weight
- Flaring elbows excessively
Form cues
- Lean slightly forward
- Let the weight settle
- Lower into shoulder comfort
- Straighten arms fully
- Keep shoulders down
