The Archer Dip

How to do the exercise

The Archer Dip is an advanced dip variation that helps you build unilateral strength, stability, and control. This exercise is perfect if regular dips have become too easy and you want to take your training to the next level. Important: Only attempt Archer Dips if you already mastered regular dips with clean form. Here’s how to perform the Archer Dip correctly:

1. Starting Position

Set up on Dip Bars positioned slightly wider than for normal dips. The wider you place the bars, the more challenging the exercise becomes. Keep your arms extended, chest up, and core tight before initiating the movement.

2. Lowering Phase

Bend one elbow while keeping the other arm extended, lowering your body toward the side of the bent arm. Keep your shoulders controlled and avoid collapsing. Maintain a slight forward lean and engage your core throughout the descent.

3. Pushing Back Up

Push yourself up through the bent arm while the opposite arm remains more straight, acting as support. Focus on even, controlled movement without jerking or shifting your weight uncontrollably.

4. Reset and Repeat

Return to the top position with both arms extended, reset your posture, and alternate sides. Perform the desired number of reps with clean execution on each arm for balanced strength development.

Recommended Equipment for Archer Dips

Dip Bars – For optimal wrist alignment and a greater range of motion during dips.

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Liquid Chalk – For grip and security during holds.

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Elbow Sleeves – For elbow security and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Archer Dip is ideal for athletes who want to increase strength, control, and muscle activation beyond standard dips:

• Builds unilateral strength and highlights muscular imbalances

• Increases chest, triceps, and shoulder activation through wider range

• Improves shoulder stability and control under asymmetrical load

• Perfect progression toward advanced skills like Ring Dips or Weighted Dips

This makes the Archer Dip a powerful tool for advanced calisthenics athletes and a great way to progress beyond regular dips.

Main muscles used

The Archer Dip primarily targets:

• Triceps

• Chest (Pectorals)

• Front Deltoids

• Core muscles (for full-body stabilization)

Due to the unilateral loading, the exercise also challenges coordination and balance, leading to even better functional strength development.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Archer Dip include:

• Going too wide too soon: Start with a moderate bar width and increase gradually for safety and control.

• Collapsing the shoulders: Keep them engaged to protect the joints and maintain proper form.

• Uneven weight distribution: Avoid letting one side take over; focus on controlled, balanced reps.

• Not alternating sides: Train both arms equally to prevent imbalances.

• Lack of core engagement: Keep your core tight to stabilize the asymmetrical movement.

Progress by gradually increasing bar width and ensuring every rep is executed with control and proper technique.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

Please read our legal disclaimer before starting your workout.

Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!