Upper Arms Exercise · Weighted

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Weighted Triceps Dip On High Parallel Bars

Also known as: Weighted Tricep Dip On High Parallel Bars

Category

Upper Arms

Equipment

Weighted

Target

Triceps

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

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.

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.

Biomechanical & Joint Load Cues

Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety.

Common Mechanical Mistakes & Form Errors to Avoid

• Excessive Elbow Flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.
• Loss of Scapular Retraction: Allowing shoulder blades to slide forward off the bench shifts mechanical tension off the pectorals onto the delicate anterior deltoids.
• Bouncing Off the Sternum: Using ribcage recoil to bounce the load bypasses the critical bottom turnaround stretch where muscle protein signaling is highest.

Proper Breathing Patterns & Core Engagement

Inhale deeply during the lowering (eccentric) phase while pinning shoulders back. Exhale forcefully through the concentric pressing phase past the friction zone.

Injury Modification & Joint Safety

Lifters with anterior shoulder impingement or AC joint inflammation should restrict elbow flare to 45–60 degrees or substitute with neutral-grip dumbbell presses. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.

Muscles Worked

The Weighted Triceps Dip On High Parallel Bars 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 · 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 Band Side Triceps Extension Band · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Cable Alternate Triceps Extension Cable · Triceps

FAQ

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

The Weighted Triceps Dip On High Parallel Bars primarily targets the triceps as the primary agonist. Synergist assistance is provided by the chest along with the shoulders. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

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

The Weighted Triceps Dip On High Parallel Bars is performed using a weighted. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Weighted Triceps Dip On High Parallel Bars?

The most frequent error is excessive elbow flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

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

For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.

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

If you don't have access to a weighted, the Bench Dip (knees Bent) targets the same triceps using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.