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

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.

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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