About Us Contact Us Policies Login/Register Check Order Status YOUR FITNESS ADVANTAGEOrder by Phone: 877.7DIPBARProducts Dip Bar and Dip Station Dip Bar Fitness Station Wall Mount Dip Station All Dip Bars Pull Up Bars Wall Mounted Pull Up Bar Joist Mount Pull Up Bar 19" Doorway Pull Up Bar All Pull Up Bars Workout Gear Exercise Sandbag - Small Push up Rings Fast Abs Pack All Workout Gear Package Deals BodyRocker Package Dynamic Strength Package Kailo Fitness Program Package All Package Deals Special Savings Workout GuidesUltimate Training VideosBlog Home - Workout Guides - Dynamic Fitness Workout Guide - Advanced Workout - 2. Weighted Dip2. Weighted DipWeighted Dips Without the Weights Exercise Type: BIG FOUR Repetitions: 8 - 12Instructions: 1. Attach the preferred number of bands between the dip belt and dip bar anchors. 2. Squat down and buckle the belt around your waist. 3. Put your heels on the dip bar cross-member and stand up. 4. Grasp the handles and straighten your arms. 5. Lift your feet off the bar, bend your knees and cross your ankles behind you. 6. Lower you body so that your elbows are bent at 90-degree angles. 7. Use your arms to push yourself back up to the start position.1. Stationary MarchThe Essential Speed and Agility Move. 2. Weighted DipWeighted Dips Without the Weights 3. Resistance Knee RaiseThis exercise is a real breakthrough because for the first time you can add elastic resistance to your legs during the running motion.