Start at the top position of a dip on parallel bars or rings, arms fully extended.

Use a box or jump to get into the top position if needed.

Engage core.

Slowly lower your body by bending elbows, focusing on resisting gravity.

Keep elbows tucked close to body.

Aim for a slow, controlled descent (e.g., 3-5 seconds) until upper arms are parallel to ground or shoulders are below elbows.

Step down or use assistance to return to the top position for the next rep.

Focus entirely on the lowering (eccentric) phase.