Strength

Assisted Dip

Build upper body strength with the Assisted Dip exercise. Target your arms and shoulders while improving stability. Perfect foundation for progressing to unaided dips. Increase your strength on a dip machine today.
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Assisted Dip instructions
Step-by-step instructions
1
Stand between the two upright bars of an assisted dip machine and hold on to the handles at shoulder width.
2
Push the foot rest down and step onto it, allowing it to raise you upwards.
3
Bend your knees and cross your ankles for stability.
4
Squeeze your shoulder blades together and lower your body by bending your elbows until they're at about a 90 degree angle.
5
Push yourself back up to the starting position, keeping your body upright and your elbows close to your body.
Stand between the two upright bars of an assisted dip machine and hold on to the handles at shoulder width.
Push the foot rest down and step onto it, allowing it to raise you upwards.
Bend your knees and cross your ankles for stability.
Squeeze your shoulder blades together and lower your body by bending your elbows until they're at about a 90 degree angle.
Push yourself back up to the starting position, keeping your body upright and your elbows close to your body.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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