Core · Dip Bar
Reverse Plank Dips
How to do the reverse plank dips, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dip Bar
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Start in a reverse plank position with your hands behind you and legs extended. Lower your hips toward the floor by bending your elbows, then press back up, engaging your triceps and core.
- 1Set up in a reverse plank with hands behind you and lower your body by bending your elbows; you should feel your triceps and shoulders working
- 2Keep your hips lifted and chest open as you dip down and press back up
- 3Maintain a straight line from shoulders to heels to feel full posterior chain engagement
Common mistakes
- Don't let your hips sag or drop to the floor during the dip
- Avoid shrugging your shoulders toward your ears or flaring your elbows wide
- Don't hyperextend your wrists; adjust hand position if needed
Muscles worked
The reverse plank dips mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- QuadsMinor
- HamstringsMinor
- Side DeltsMinor
Kovo programs the reverse plank dips 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.