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How to Do a Bar Dip for an Arm Workout

Learn how to do a bar dip from personal trainer Brett Azar in this Howcast home arm workout for men video.


I'm going to go over with you a very basic building block for the triceps,
the bar dip. Now, with this, there's many different bar dips that you could
find in the gym. There's one's that look like this. There's one's that are
angled, depending on how wide or narrow you want your dip. The narrower
your dip, the more focused it's gonna be on your triceps. Again, this
exercise is a principal exercise for the growth and strength of your

To perform this, if you're strong enough, you can do body weight. There are
assisted where you can use a percentage of your body weight, but we're
gonna go with body weight for now. To perform this exercise, you're gonna
start with your body suspended in the air held up by your arms. You're
gonna lower yourself down keeping your elbows locked in place. You wanna
reach parallel with your upper arms and push back up.

When you push back up, you don't wanna lock your elbows out. You wanna keep
the slightly bent at all times. That way you protect your joint. Again,
down controlled, push up and as you push up, that's when you breathe out.
Down controlled. Breathe out. Down controlled. Breathe out. Some bad habits
you see with this, you see guys start swinging their body up and swinging
them down trying to get momentum to do the exercise.

Stay away from that. Avoid that at all costs. You want it controlled. The
more controlled the better results you'll get in your triceps. One more
time. With your feet, you can hold it in different ways too. You can hold
them in front, you can hold them in back. Just let them hang. I just
slightly bend them behind me. Lower yourself and extend. That's your basic
bar dip.

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