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
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
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
Mobility
Squat Shuffle with trainwell
Squat Shuffle
The Squat Shuffle boosts lower body strength and cardio by targeting the thighs, glutes, and calves. Perfect for enhancing agility, cardiovascular endurance, and leg power with an alternating squat-side shuffle format.
Try it out
Strength
Med Ball Decline Bench Press with trainwell
Med Ball Decline Bench Press
The Med Ball Decline Bench Press is an effective workout for boosting upper body strength, improving coordination, and building muscle mass. Using a medicine ball adds resistance and enhances grip strength.
Try it out
Strength
Single Kettlebell Curl Switch with trainwell
Single Kettlebell Curl Switch
The Single Kettlebell Curl Switch targets your biceps and forearms, improving arm strength, muscular endurance, and coordination by smoothly transitioning the weight between hands.
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