Dips for the Back

Dips are an advanced resistance training exercise performed using only your bodyweight. While they will challenge those new to fitness, this is an exercise that may be better suited for people with more strength and experience. Although dips do engage a portion of the back muscles, they are not the targeted muscle group.

To complete a dip, stand between the dip bars while holding onto the handlebars. Press or jump up to lift your body off the floor. Straighten your arms and bend your legs behind your body. Tighten your abdominal muscles to support your spine and to maintain a strong position. Slowly bend your elbows, lowering yourself down as far as you can go or until your arms make 90-degree angles. Pause briefly at the bottom of the movement and then slowly straighten your arm to complete one repetition. Repeat until your muscles fatigue.

Dips are primarily an arm exercise. They target the triceps located on the back of your upper arms. If you lean forward while doing dips, it will put target the pectoral muscles of your chest more. Dips also tone other muscle groups that help stabilize your body during this movement. This includes your abdominal muscles, the deltoids in your shoulders and the lats and rhomboids in your back.

Being unable to complete one full dip repetition doesn't mean you have to sit this exercise out. You can perform a modified version of the exercise until you gain enough strength to do the standard version. At home you can have a partner hold your legs to lessen how much weight you need to move. If you workout in a gym, use the assisted dip machine that allows you to choose the amount of weight you dip. If you are on the other end of the spectrum and want to make a dip harder, wear a weighted belt or vest.

Your back is made up of the trapezius, latisimus dorsi, rhomboids and erector spinae muscles. They help move your shoulders and arms in pulling and pulling movements along with supporting your posture. Add in a variety of back exercises for a balanced training program and to avoid weak back muscles. Barbell shrugs, deadlifts, pullups, chinups, pushups and the lat pull down all target your back as the primary muscle group.