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Exercise 3287 · REF LkoAWAE

Elbow Dips exercise animation

Elbow Dips

Category
Upper Arms
Equipment
Body Weight
Target
Triceps

Elbow dips shorten the range and change the joint angle of a standard dip, using the elbows rather than a full arm extension to control the movement — a variation that puts different demands on the triceps and shoulder stability than a normal bodyweight or bench dip. It's less common and worth approaching cautiously, since the shortened range at the elbow can load the joint awkwardly if the tempo isn't controlled.

How to Do the Elbow Dips

  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.

Muscles Worked

The Elbow Dips primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.

More Upper Arms Exercises

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps

More Triceps Exercises

Band Side Triceps Extension Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps

Equipment Alternatives

Don't have body weight? These target the same triceps with different equipment.

Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Assisted Triceps Dip (kneeling) Assisted Triceps Dip (kneeling) Leverage Machine · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Elbow Dips work?
The Elbow Dips primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Elbow Dips?
The Elbow Dips is done with no equipment — just body weight.
What's a good alternative to the Elbow Dips?
If you don't have access to the space or setup it needs, the Assisted Standing Triceps Extension (with Towel) targets the same triceps using assisted instead.