Korean Dips
A behind-the-back dip variation that requires significant shoulder flexibility and builds unique pressing strength.
Short answer
Korean Dips: an intermediate bodyweight exercise for the shoulders and triceps. You need dip bars or parallel bars. A typical target: 3 sets of 5-10 reps. If it is still too hard, start with the easier variation, “Regular Dips”. Once it feels easy, “Korean Dip to Muscle-Up” is the next step.
Benefits
Step-by-Step Guide
Follow these steps for perfect form
Stand in front of the bars facing away.
Grip the bars behind you.
Lower your body by bending elbows.
Push back up to starting position.
Pro Tips
Common Mistakes
Target Muscles
What muscles does the korean dips work?
Gripping behind your back puts the shoulder into deep extension, which is a position almost nothing else trains. The anterior deltoid works through a far longer range than in a normal dip and is the muscle that limits the exercise. The triceps drive the press. The chest contributes less than in a standard dip because the arms stay behind the torso. The demand on the shoulder capsule and the biceps tendon is genuinely high, which is why this belongs after years of pressing rather than early on.
Primary Muscles
Secondary Muscles
How to train it
Three sets of 5 to 10 reps, once or twice a week, and never as the first movement of a session. Warm up the shoulders into extension thoroughly first - band dislocates and support holds behind the bar. Progress by increasing depth before reps: start with a partial range that feels secure and lower the endpoint gradually over weeks. If the shoulders feel anything sharper than a stretch, stop the set. This is a movement where being conservative pays off.
If you are stuck
Going too deep too soon causes most of the injuries associated with this exercise. The shoulder can reach a position it does not yet have the strength to control, and the capsule takes the load instead of the muscle. Set a depth you can press out of comfortably and stay there for several weeks. Letting the shoulders roll forward at the bottom is the other fault - it closes the joint under load. Keep the chest open and the shoulder blades pulled together, and stop the set the moment that position goes.
Progressions
Level up your training
Korean Dips questions
Are Korean dips dangerous?
Korean dips require good shoulder mobility and strength. Build up with regular dips first, warm up thoroughly, and never force the movement. Stop if you feel pain.
What muscles do Korean dips work?
Korean dips emphasize the triceps and rear deltoids differently than regular dips due to the behind-the-back position. They also heavily challenge shoulder stability.
Related Exercises
More Push exercises
Push-Up
The push-up is the foundational pushing movement in calisthenics. It builds strength in your chest, shoulders, and triceps while engaging your core for stability.
Diamond Push-Up
A close-grip push-up variation where your hands form a diamond shape. This targets the triceps more intensely than regular push-ups.
Wide Push-Up
A push-up variation with hands placed wider than shoulder-width for greater chest activation and stretch.
Ready to Practice Korean Dips?
Find a calisthenics park with dip bars near you and start training.