-Position yourself on the dip bars with arms fully extended and shoulders depressed and protracted

-Engage your core and glutes to prevent swinging

-Lower yourself in a controlled manner until your upper arm is parallel with the bar, if you have good shoulder mobility you can go lower as long as you can maintain the shoulder position

-Do not flare your elbows out

-Keep your legs straight and perpendicular to the floor throughout the whole range of motion

-Push yourself back up to the starting position making sure your shoulder remain depressed and protracted