Pull ups and Dips at beginning or end of workout?


Doing dips and pull-ups is like giving your upper body a full workout. Dips really work your chest, triceps, and shoulders, while pull-ups focus on your back, arms, and core.

Not sure when to do these exercises—start or end of your workout? This article will help you figure it out.

Understanding Your Goals

Before deciding the order, clarify your fitness goals. If your primary aim is to enhance upper body strength, starting with pull-ups and dips may be beneficial. These exercises engage multiple muscle groups, promoting overall upper body development.

Energy Levels

Your energy levels fluctuate during a workout. At the beginning, you're generally more energized. If you prioritize pull-ups and dips, this is when you can perform them with optimal intensity. However, if these exercises are secondary to your goals, save them for later to ensure you have enough energy to execute them effectively.

Preventing Fatigue

Pull-ups and dips require substantial upper body strength. Placing them at the end of your routine may lead to fatigue, compromising your form and reducing their effectiveness. If these exercises are central to your workout, consider doing them earlier when your muscles are fresher.

Targeting Specific Muscles

If your workout is designed to target specific muscle groups, consider the sequencing of exercises. For example, if you're focusing on overall strength, beginning with compound movements like pull-ups and dips can set a strong foundation for subsequent isolation exercises.

Variety and Consistency

Adding variety to your routine is crucial for continuous progress. Whether you start or end with pull-ups and dips, the key is consistency. Consistently including these exercises in your routine ensures steady improvement over time.

Listening to Your Body

Ultimately, the best placement for pull-ups and dips depends on how your body responds. Pay attention to how you feel during and after your workouts. If you consistently experience better results with a specific sequence, stick with it. Adjust as needed based on your body's feedback.


In conclusion, the decision to start or end your workout with pull-ups and dips depends on your goals, energy levels, and personal preferences. Experiment with different sequences, stay consistent, and most importantly, listen to your body for the best results.

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