Dips on parallel bars

This exercise is quite challenging but effective. In addition to the back and biceps, it also works the core, as the legs need to be lifted up and brought to the chest. In this regard, the core performs static work. However, in terms of technique, these pull-ups are similar to pull-ups on a Smith machine or pull-ups with bands.

Nuances and mistakes

1. You should keep your back more or less parallel to the floor at all times. Make sure not to roll forward or backward.

2. Lower yourself down until your arms are fully extended, and pull up as high as you can. Try to keep your elbows close to you rather than flared out to the sides.

3. Although the biceps are heavily engaged, focus on pulling up primarily using your back.

4. Since you cannot maintain an arched back in this exercise, the latissimus dorsi muscles receive additional stretching. This is neither good nor bad; it’s just a slightly different load. Give it a try!