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.

View all exercises

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

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Bodyweight

Bodyweight Double Windmill

The Bodyweight Double Windmill is a workout for shoulders, arms, and core. This exercise improves balance, flexibility, upper body strength and builds endurance. Ideal for enhancing core control.

Try it out

Bodyweight

Floor T

The Floor T exercise targets shoulders and upper back muscles, enhancing upper body strength, flexibility, and aiding in posture correction to help reduce slouching or hunching symptoms.

Try it out

Mobility

Straddle Stretch

The Straddle Stretch is a simple yet effective stretch for increasing flexibility in your inner thighs, hamstrings, and lower back. This move requires you to spread your legs wide and reach forward, providing a good stretch for the lower body. It's excellent for working on flexibility, improving range of motion, and promoting better posture.

Try it out

Start your fitness journey today

Enjoying exercises like Assisted Dip, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer