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Gironda Dip

Exercise Machine / Intermediate
  • Triceps
  • Chest
  • Shoulders
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  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
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How to do the Gironda Dip - Learn Proper Gironda Dip Form

  1. Step 1: Assume a standard dip machine position with arms straight, back straight, legs hanging down and closed together.
  2. Step 2: Next, raise your hips and thighs until your thighs are parallel to the ground (legs will be bent and knees will form a 90-degree angle).
  3. Step 3: Now without changing your posture begin to lower yourself down until your upper arms are slightly past parallel to the floor. Torso will lean forward, but make sure legs stay in the same position. Pause, then push yourself back up to starting position.

Gironda Dip Variations and Gironda Dip Alternatives

  1. Variation 1: Perform a traditional dip by letting legs hang down.
  2. Variation 2: Change the width of the bar handles if they have an adjustable option.

Gironda Dip Tips

  1. Tip 1: Back will be straight during the entire exercise.
  2. Tip 2: Only your upper arms will move when lowering yourself down. Be careful not to lower down to far as this can cause unnecessary strain on your shoulders. Parallel or slightly past parallel is as far as you should go.
  3. Tip 3: Do not leg your legs move when lowering yourself down. This is what differentiates an incline dip compared to a traditional dip.

Gironda Dip Records and Gironda Dip Statistics from Site Users

Gironda Dip - Similar Exercises

ExercisePrimary MuscleDifficulty
Default TricepsIntermediate
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Default TricepsBeginner
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Gironda Dip Workout Programs (Workout Plans that use the Gironda Dip)

Workout PlanDifficulty
Thumb Intermediate
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Gironda Dip Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Chest blue Shoulders blue Triceps orange

Gironda Dip Equipment

Gironda Dip Training Details

The gironda dip is a exercise machine exercise that primarily targets the triceps and to a lesser degree also targets the chest and shoulders.

The only gironda dip equipment that you really need is the following: dip/chin-up machine. There are however many different gironda dip variations that you can try out that may require different types of gironda dip equipment or maye even require no equipment at all.

Learning proper gironda dip form is easy with the step by step gironda dip instructions, gironda dip tips, and the instructional gironda dip technique video on this page. The gironda dip is a push exercise for those with a intermediate level of physical fitness and exercise experience. Watch the gironda dip video, learn how to do the gironda dip, and then be sure and browse through the gironda dip workouts on our workout plans page!

Gironda Dip Sports


Gironda Dip Force Type: Push
Gironda Dip Mechanics Type: Compound
Gironda Dip Other Names: Gironda dips, Incline Dips,

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