How to do Archer dips on Dip Bars


Incorporating dip bar archer dips into your workout routine can elevate your upper body strength and flexibility. You can also perform this exercise on Dip rings instead of dip bars. To master this advanced calisthenics movement, follow these steps for proper execution.

  1. Set Up: Begin by positioning yourself between the dip bars. Place your hands on the bars with your fingers facing forward. Make sure your grip is wider than shoulder-width apart.
  2. Stance and Balance: Extend your legs forward and cross one leg over the other. This will help you maintain balance and control during the exercise.
  3. Dip Motion: Lower yourself down, bending at the elbows, while simultaneously leaning your torso to one side. This lateral movement mimics the archer’s motion, hence the name. Ensure your elbows stay close to your body.
  4. Push Up: Push through the bars to return to the starting position. As you rise, straighten your torso and return to the center.
  5. Alternate Sides: Repeat the dip, this time leaning your torso to the opposite side. Alternate sides with each repetition.

Remember, dip bar archer dips require considerable upper-body strength and core stability. Begin with assisted versions with accessories if needed, gradually progressing to unassisted reps as your strength improves.

Muscles Worked

Engaging in dip bar archer dips offers a comprehensive upper-body workout that targets multiple muscle groups simultaneously. This compound movement challenges various muscles, contributing to enhanced strength and definition.

  1. Chest Muscles: The primary beneficiary of dip bar archer dips is the pectoralis major muscle group, which comprises the chest muscles. As you dip and lean to the side, your chest muscles are heavily engaged to stabilize and power the movement. However, you could possibly add more emphasis on the chest muscles if you use push-up bars instead of dip bars. 
  2. Triceps: The back of your upper arms, known as the triceps, play a crucial role in extending your elbows during the upward phase of the archer dip. This motion significantly works these muscles, helping to develop toned and strong arms.
  3. Shoulders: Both the anterior (front) and lateral (side) deltoid muscles are activated when you lean to the sides during the dip. This contributes to shoulder stability and a well-rounded shoulder appearance.
  4. Core and Stabilizers: To maintain balance during the lateral movement, your core muscles and stabilizers are continuously working. This added challenge strengthens your core and improves overall stability.

Incorporating dip bar archer dips into your routine can lead to balanced upper body development while enhancing your functional strength and coordination.


Dip bars offer a versatile and effective platform for various exercises, and dip bar archer dips bring forth a host of benefits that contribute to a well-rounded fitness routine. If you don’t already have dip bars, then check out the best dip bars on Amazon.

  1. Upper Body Strength: Dip bar archer dips are a powerful tool for enhancing upper body strength. By engaging the chest, triceps, shoulders, and core muscles, this exercise promotes balanced muscle development and increased functional strength.
  2. Muscle Definition: Incorporating dip bar archer dips into your workout routine can lead to improved muscle definition in the chest, arms, and shoulders. The dynamic nature of this exercise engages multiple muscle groups, contributing to a more sculpted physique.
  3. Flexibility and Mobility: Performing archer dips on dip bars requires controlled lateral movement. This motion enhances your flexibility and mobility, promoting better joint health and range of motion.
  4. Calisthenics Mastery: Dip bar archer dips are a calisthenics movement that challenges your body in a unique way. Mastering this exercise can boost your confidence in bodyweight training and expand your skill set.
  5. Core Stability: The need to stabilize your body during the lateral movement activates your core muscles, leading to improved core strength and stability.

Incorporating dip bar archer dips into your routine can yield a wide range of benefits, contributing to overall strength, muscle definition, and functional fitness.