Push
Push
Dips on Straight Bar
Advanced
Level 65/100
Straight-bar dips use a pronated grip on a pull-up bar. With one bar instead of two parallels, the body must stabilize more and the shoulder angle differs. Popular in street workout.
LevelIntermediate
Sets3-4 × 6-12 reps
Rest90-120 sec
EquipmentPull-up bar
Execution
Grip the bar pronated at shoulder width. Lock out on top, slightly leaning forward. Lower with control to ~90° at the elbow. Press to full extension.
Extra stability demand
On a single surface the body tends to swing forward/back. Keep the core braced to kill the sway.
Extra muscles
Forearms work harder holding a continuous pronated grip under load.
Caution
If the forced pronation bothers the wrists, try a slightly wider grip or spend more time on wrist mobility beforehand.
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