兄弟健美俱乐部 Musclecn.com Since 2000兄弟健美俱乐部 Musclecn.com Since 2000
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双杠臂屈伸

Parallel Bar Dip

Check the demo, key points and load basis before you train.

AI illustrationParallel Bar Dip · Panel 1 Set-up: supported on the parallel bars with the arms straight and the shoulders down, the torso leaning slightly forward, knees bent and legs crossed behind (covers steps 1–2) (AI-generated illustration, not a real photo)
01 Parallel Bar Dip · Panel 1 Set-up: supported on the parallel bars with the arms straight and the shoulders down, the torso leaning slightly forward, knees bent and legs crossed behind (covers steps 1–2) (AI-generated illustration, not a real photo)
AI illustrationParallel Bar Dip · Panel 2 Descend: the elbows bending and driving back rather than flaring out, the upper arms about parallel with the floor and the shoulders slightly below the elbows (covers step 3) (AI-generated illustration, not a real photo)
02 Parallel Bar Dip · Panel 2 Descend: the elbows bending and driving back rather than flaring out, the upper arms about parallel with the floor and the shoulders slightly below the elbows (covers step 3) (AI-generated illustration, not a real photo)
AI illustrationParallel Bar Dip · Panel 3 Press: the chest and triceps pressing back to the straight-arm support, no shrug at the top and no snapping into lockout (covers step 4) (AI-generated illustration, not a real photo)
03 Parallel Bar Dip · Panel 3 Press: the chest and triceps pressing back to the straight-arm support, no shrug at the top and no snapping into lockout (covers step 4) (AI-generated illustration, not a real photo)
AI-generated illustration · face based on the member · not a photograph

DisclosureAI-generated illustration: the face is based on the site owner's own photos; the body, equipment and background are generated and do not represent his real physique or training records. Tool: built-in image_gen.

Frames were checked by a professional reviewer for movement; follow the written steps and qualified coaching. The image does not depict a real physique or training record.

Step-by-step photos · 3Reviewed media · Rights: AI-generated illustration; face based on the site owner's own photos; body, equipment and background generated

Steps

  1. 01

    Grip the parallel bars (slightly wider than shoulder-width), jump or step up into a straight-arm support with the shoulders pressed down away from the ears; knees bent with the feet crossed behind or hanging naturally.

  2. 02

    Lean the torso forward about 15–30 degrees, eyes down and forward, core braced so the body does not swing.

  3. 03

    Inhale and lower under control with the elbows travelling back rather than flaring out, until the upper arms are about parallel to the floor and the shoulders sit just below the elbows; stop when you feel a chest stretch, do not force a deeper position.

  4. 04

    Exhale and press back up to the straight-arm support with the chest and triceps; do not shrug or slam the elbows into lockout at the top.

  5. 05

    If you cannot complete reps, use an assisted machine or a band, or start with bench dips; add external load only once 12+ clean reps are easy.

Common mistakes

  • Going too deep with the shoulders well below the elbows, over-stretching the front of the shoulder.
  • Shrugging at the top with the shoulders rising toward the ears.
  • Swinging the body back and forth and using momentum.
  • Elbows flaring out wide to the sides.
  • Half reps that never reach the parallel position.

Before logging, know the load basis

This exercise is logged as:

Bodyweight
Reps only; body weight is not multiplied in · Reps only
Reps basis: total reps

The log page labels the basis next to the input. Different bases are never compared directly or merged into one personal best.

Review statement: steps and common mistakes are written by editors and signed off by a reviewer before publishing. Content marked 'Dev test data' only validates the system and is not training guidance.

Training content is not medical advice. Stop if you feel unwell.