Arms · Bodyweight
Reverse Dip
How to do the reverse dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on the floor with your knees bent and hands planted behind you, fingers pointing toward your feet. Lift your hips so your weight is on your hands and feet, then bend your elbows to lower your hips toward the floor and press back up through your triceps.
- 1The back of your upper arms driving you up out of the bottom
- 2Your chest staying open and shoulders pulled down
- 3Elbows tracking straight back over your hands
Common mistakes
- Do not let your shoulders shrug up toward your ears
- Avoid letting your hips drift far forward away from your hands
- Do not flare your elbows out to the sides
Muscles worked
The reverse dip mainly works the triceps, with the glutes and front delts assisting.
- TricepsPrimary
- GlutesSupport
- Front DeltsSupport
- ForearmsMinor
- Lower ChestMinor
- Mid ChestMinor
- Upper AbsMinor
- Lower AbsMinor
- QuadsMinor
- HamstringsMinor
Kovo programs the reverse dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.