Calisthenics · Strength Training
Dip-Bar Support Hold
The dip-bar support hold is a straight-arm hold with your feet off the floor. It builds arm strength and shoulder stability for supporting your body on parallel bars.
- Beginner
- Low injury risk
- Rest 45 sec
How to do it
- Stand between the bars with your feet on the floor or a stable step.
- Wrap your hands around the bars with your palms facing inward.
- Press yourself upward until your elbows are straight.
- Lift your feet clear of the support.
- Hold your body suspended with your arms straight.
- Lower your feet back onto the floor or step to finish.
Form cues
- Keep your shoulders away from your ears
- Keep your ribs stacked over your hips
- Breathe evenly throughout the hold
Common mistakes
- Swinging your legsKeep your feet together with your knees slightly bent to make your lower body easier to control.
- Forcing your elbows backwardUse your natural straight-arm position without pushing your elbows beyond it.
- Squeezing between narrow barsChoose bar spacing that lets your hands sit just outside your hips without forcing your arms outward.
Safety
Supporting your full body weight can irritate your wrists, elbows, or shoulders if the load exceeds your current strength. A slipping grip can cause an abrupt drop.
- Check that the bars are secure before putting your weight on them.
- Keep a stable, nonslip landing surface within easy reach of your feet.
- End the hold before your grip loosens or your arms begin to buckle.
If you have wrist, elbow, or shoulder pain, use foot assistance and seek advice from a physiotherapist before attempting full body-weight holds.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dip Bars
Sets and reps
- Sets
- 2–3
- Target
- 10–20 seconds
- Rest
- 45 sec
If you cannot reach the minimum time with control, keep some weight through your feet.