The Dip Shrug

How to do the exercise

The Dip Shrug is a fundamental Calisthenics move that helps you build the right shoulder position for dips and prevents your shoulders from sinking too low. Perfect for beginners and a solid warm-up for advanced athletes to improve technique and shoulder stability. Here’s how to perform the Dip Shrug:

1. Starting position

Support yourself on the dip bars with straight arms and push your shoulders down. Engage your core and keep your legs steady to maintain full body tension.

2. Lowering phase

Let your shoulders rise towards your ears in a controlled way without bending your elbows. Your body will drop slightly between the bars, but keep your core tight so you don’t swing.

3. Pressing up

Push your shoulders down and away from your ears, engaging your entire upper body. Focus on staying upright and keeping your arms straight.

4. Repeat

Hold the top position briefly to reinforce shoulder stability, then repeat for your desired reps. Move slowly and with control to make the exercise as effective as possible.

Recommended equipment for Dip Shrugs

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 the exercise.

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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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Main Muscles Worked

The Dip Shrug mainly targets:

• Latissimus dorsi – supports the downward movement

• Pectoralis minor – moves the scapulae forward and downward

• Serratus anterior – stabilizes the scapulae and provides control

• Core muscles – maintain body tension

Strengthening these muscles will boost your power, stability, and technique in dips and other pushing exercises.

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

Common Mistakes

Even though the exercise looks easy, mistakes happen quickly. Pay special attention to:

• Bending your elbows: Turns it into a dip and takes focus away from the shoulder movement.

• Going too fast: Perform each rep slowly to activate the right muscles.

• Relaxing your core: Keep tension in your body to stay stable.

• Incomplete range of motion: Move your shoulders fully up and down for maximum effect.

Quality over quantity – clean execution will give you more strength and healthier dips in the long run.

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:

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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!