One

STARTING POSITION: Start by standing between the dip bars, grasping each bar firmly in your hands. Lift your body off the floor, supporting your bodyweight through your arms, with both elbows extended.  Align your head vertically with your trunk, position your shoulders directly over your hands, and attempt to maintain a neutral wrist position (i.e., wrist aligned in a straight line with your forearms).  Gently cross one leg over the other to stabilize your lower extremity and then stiffen (“brace”) your abdoninal muscles to stabilize your spine.

Two 

Gently exhale, bending your elbows to lower your body towards the floor while keeping your elbows close to the sides of your body.  While a small forward tilt of your trunk is acceptable, attempt to avoid excessive forward tilting and swinging of your trunk, by keeping your legs directly under your body.

Three

Continuing lowering yourself until you acheive an end-position where your elbows form a 90-degree bend and your upper arms are at, or near, parallel with the floor. Attempt to avoid excessive forward tilting and swinging of your trunk and maintain a neutral wrist position.

Four

Pause momentarily, then slowly return to your starting position by pushing your hands into the bars and extending the elbows in a controlled manner, while keeping your body aligned vertically and wrists in a neutral position. Continue raising your body until your elbows are fully extended.  Repeat the movement.

Exercise Progession: Individuals seeking to increase the intensity of this exercise may place a weighted ball or dumbbell in their feet; or perhaps wear a belt around their waist which can attach a weight plate, before performing their repetitions.