Upper Arms Exercise · Weighted

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Weighted Triceps Dip On High Parallel Bars

High parallel bars allow a deeper dip than a standard set of dip bars, extending the range of motion and the stretch on the triceps and chest at the bottom before adding weight on top of that. It's a more demanding setup than a standard dip station for that reason alone, even before any load is added. Control the descent — the extra depth is exactly where a rushed rep turns into shoulder strain.

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Also known as: Weighted Tricep Dip On High Parallel Bars

Category

Upper Arms

Equipment

Weighted

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Weighted Triceps Dip On High Parallel Bars

1. Position yourself between two parallel bars with your hands gripping the bars and your arms fully extended.
2. Bend your elbows and lower your body until your upper arms are parallel to the floor.
3. Pause briefly, then push through your palms to straighten your arms and return to the starting position.
4. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Weighted Triceps Dip On High Parallel Bars mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

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

More Triceps Exercises

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

Equipment Alternatives

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

Bench Dip (knees Bent) Body Weight · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Dumbbell Neutral Grip Bench Press Dumbbell · Triceps Exercise Ball Dip Stability Ball · Triceps

FAQ

What muscles does the Weighted Triceps Dip On High Parallel Bars work?

The Weighted Triceps Dip On High Parallel Bars mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Weighted Triceps Dip On High Parallel Bars?

You do the Weighted Triceps Dip On High Parallel Bars with a weighted. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Weighted Triceps Dip On High Parallel Bars?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Weighted Triceps Dip On High Parallel Bars?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Weighted Triceps Dip On High Parallel Bars?

The Bench Dip (knees Bent) trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.