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
Start your fitness journey today
Enjoying exercises like Dumbbell Dip, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer