Full arm dips

Full arm dips are an advanced Russian dip variation where the entire arm lowers onto the bars rather than just the forearms, creating a much deeper and more demanding bottom position. From the top of the dip, the body is lowered, then you fall back until the upper arms and forearms make contact with the bars. From here, pull yourself forward, back to the bottom of a dip, before pressing back up to full lockout.

There’s a short video demonstrating this exercise on this page. For more resources to help your calisthenics journey, check out courses here.