Exercise guide · Advanced · Compound

Weighted Triceps Dip on High Parallel Bars: How to Do It & Muscles Worked

The weighted triceps dip on high parallel bars is an advanced upper body exercise that primarily targets the triceps, while also engaging the chest and shoulders. The addition of weight increases the strength and stability demands, making it suitable for experienced lifters.

Primary muscles
Triceps
Secondary muscles
Shoulders , Chest
Equipment
Weighted
Level · type
Advanced · Compound
Demonstration of the weighted triceps dip on high parallel bars
Front view: muscles worked by the weighted triceps dip on high parallel bars. Primary: triceps. Secondary: shoulders and chest.
Back view: muscles worked by the weighted triceps dip on high parallel bars. Primary: triceps. Secondary: shoulders and chest.
Primary Secondary

How to do the weighted triceps dip on high parallel bars

  1. Step 1: Position yourself between two parallel bars with your hands gripping the bars and your arms fully extended.
  2. Step 2: Bend your elbows and lower your body until your upper arms are parallel to the ground.
  3. Step 3: Pause for a moment, then push through your palms to straighten your arms and return to the starting position.
  4. Step 4: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the weighted triceps dip on high parallel bars by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Weighted Triceps Dip on High Parallel Bars alternatives

More exercises that train the triceps as their main target:

More triceps exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.