Use a sturdy kitchen counter edge, bathroom sink counter, or a secured broomstick between two chairs at hip height
💡 Pro tip: Start with the bar at waist height rather than lower to reduce the difficulty and shoulder stress while learning the movement
Straight bar set at hip to waist height on a squat rack, dip station, or dedicated straight bar
Safety: Ensure adequate shoulder mobility before attempting; warm up shoulders thoroughly with arm circles and shoulder dislocations
Korean dips develop exceptional shoulder mobility, particularly in extension, while building tremendous tricep and posterior chain strength. This unique movement pattern enhances shoulder health when performed correctly and builds strength in ranges of motion rarely trained by conventional exercises.
Regressions for building up strength
Higher bar position reduces range of motion and allows focus on the eccentric phase only
Resistance band under feet provides assistance through the most difficult portion of the movement
Isometric holds at various positions build strength and shoulder conditioning without full range movement
Progressions for advanced athletes
Adding weight via dip belt or weighted vest increases resistance throughout the movement
Lowering the bar height increases range of motion and difficulty significantly
Transitioning from the dip into a handstand combines the movement with advanced balance and pressing strength
When you can perform 3 sets of 8-10 controlled repetitions with full range of motion, 2-3 second descent, and no shoulder discomfort, you're ready to add weight or increase difficulty