Strength

Dumbbell Dip

"Dumbbell Dip is an excellent workout for arms and chest, fostering upper body strength and endurance. This exercise involves bending and straightening elbows while holding dumbbells to leverage power."

View all exercises

Dumbbell Dip instructions

Step-by-step instructions

1

Sit on the edge of a bench with a dumbbell on your lap.

2

Using your hands for support, move your butt off and away from the bench.

3

Bend your knees to a 90-degree angle, keeping your feet flat on the ground.

4

Lower your body down in a controlled manner, bending your elbows until they form a 90-degree angle.

5

Push yourself back up to the starting position and repeat for the programmed number of reps.

Sit on the edge of a bench with a dumbbell on your lap.

Using your hands for support, move your butt off and away from the bench.

Bend your knees to a 90-degree angle, keeping your feet flat on the ground.

Lower your body down in a controlled manner, bending your elbows until they form a 90-degree angle.

Push yourself back up to the starting position and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Split Stance Cable Press

The Split Stance Cable Press develops core stability and strength, muscular endurance in arms, and challenges the upper body against rotation, providing an effective core workout. Great for balance and muscle resistance.

Single Kettlebell Sumo Goblet Squat

Perform the Single Kettlebell Sumo Goblet Squat to target your lower body, specifically thighs and buttocks, while engaging your core. This exercise improves strength, balance, flexibility, and stability as you squat holding a kettlebell at your chest.

Landmine Push Press

The Landmine Push Press is a targeted strength training exercise for your upper body, specifically arms and shoulders, that involves controlled pushing of weights. Excellent for enhancing upper body strength and power.

Start your fitness journey today

Enjoying exercises like Dumbbell Dip, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer