Instructions

1

Sit upright on a chair with feet flat on the floor, back straight, and shoulders relaxed. Grip the chair seat with both hands positioned beside your hips, fingers pointing forward.

2

Engage your core and prepare to lift your body weight. Keep your chest open and shoulders depressed away from ears. Maintain a neutral spine throughout the movement.

3

Lower your body in a controlled manner by bending your elbows and allowing them to travel backward and downward, creating an arcing path. Descend until your elbows reach approximately 90 degrees or until your triceps nearly touch the chair seat.

4

Drive through your hands and engage your lats to press your body upward, extending your elbows and returning to the starting seated position. Focus on pulling with your back muscles rather than pushing with your arms.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESTrapezius, Rhomboids, Posterior Deltoids, Biceps Brachii

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Latissimus Dorsi, the Dip on Floor with Chair is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Upper Arms, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
Significantly enhances the structural integrity and power of the Latissimus Dorsi.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Allows for a natural movement path that closely mimics functional daily activities.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.

Common Mistakes

Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Trapezius, Rhomboids, Posterior Deltoids, Biceps Brachii to maintain control of the Body weight.

Dip on Floor with Chair