# Dip (exercise) <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/yN6Q1UI_xkE" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Shoulder Adduction (Clavicular Head, Sternal Head of Pecs) - Shoulder Flexion (Anterior Deltoid, Clavicular Head) - Elbow Extension (Triceps Brachii) - Load with moderate-heavy weight, 6-12 reps, or as finisher exercise with bodyweight and 30+reps ## Form - Cross legs - Shoulder blades retracted and depressed before eccentric - Lean torso slightly forward - Lower torso down under control for 2s - Keep scapula retracted and thoracic spine extended (no rounding of upper back) - Go down until upper arm and forearm make about a 90° angle ## Errors - Anterior Scapular tilting → keep back straight, don't go too deep - Trying to stay too upright