Quick Answer
Negative Dip is a intermediate strength exercise that targets your triceps. It uses a other. Start at the top position of a dip on parallel bars or rings, arms fully extended.
Video Tutorial
How to Perform the Negative Dip
- 1
Start at the top position of a dip on parallel bars or rings, arms fully extended.
- 2
Use a box or jump to get into the top position if needed.
- 3
Engage core.
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Slowly lower your body by bending elbows, focusing on resisting gravity.
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Keep elbows tucked close to body.
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Aim for a slow, controlled descent (e.g., 3-5 seconds) until upper arms are parallel to ground or shoulders are below elbows.
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Step down or use assistance to return to the top position for the next rep.
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Focus entirely on the lowering (eccentric) phase.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum instead of muscle tension. Slow the tempo and feel the target muscle doing the work.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Start each set with 1–2 warm-up reps at a lighter load to groove the movement.
Alternative Exercises
If the Negative Dip isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Negative Dip work?
The Negative Dip primarily works your triceps. Secondary muscles include the chest and shoulders.
What equipment do I need for the Negative Dip?
The Negative Dip needs a other. You can perform it at home or at the gym as long as you have what's listed.
Is the Negative Dip suitable for beginners?
The Negative Dip is an intermediate exercise. Beginners can try it with a lighter load or an easier variation before progressing to the full movement.
How many sets and reps of Negative Dip should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Negative Dip every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train triceps more frequently, alternate harder and easier variations and keep overall weekly volume moderate.