Russian Dip

A Russian dip is a bodyweight exercise using only the triceps to lower and raise the body while holding a fixed position. It emphasizes lockout strength and shoulder stability.

Instructions

1. Find two parallel bars or use a dip station at appropriate height.
2. Grip the bars with straight arms and lift yourself up to support position.
3. Your body should be upright with minimal lean.
4. Slowly lower yourself by bending your elbows to approximately 90 degrees.
5. Keep your elbows close to your body throughout the movement.
6. Drive through your triceps to press yourself back to the starting position.
7. Pause briefly at the top before lowering for the next repetition.
8. Maintain full control throughout the entire range of motion.

Tips

• This variation emphasizes tricep strength through a supported movement pattern.
• A spotter can assist by reducing body weight, allowing progression toward full dips.
• Band assistance can be used to reduce the amount of bodyweight being lifted.
• Progress gradually from assisted to unassisted variations.
• Elbow position (close to body vs. flared) changes which muscles are emphasized.
• This movement builds functional pressing strength and shoulder stability.
• Include adequate rest between sets as triceps fatigue quickly.