Triceps exercise
Assisted Dip
Counterweight-assisted dips with your body upright, for triceps.
- Primary muscleTriceps
- Also worksChest
- EquipmentMachine
- TypeCompound
- MovementVertical push
- LevelBeginner
- Triceps
- Chest
- Machine
How to do the Assisted Dip
4 steps, in the order you do them.
- Choose the counterweight (more weight, more assistance), rest your knees on the platform and grab the bars with your arms extended.
- With your torso upright, lower by bending your elbows back.
- Stop when your shoulders reach elbow height.
- Push until your arms are straight.
Muscles worked
Common Assisted Dip mistakes
What goes wrong most often when you do the Assisted Dip, and how to fix it.
The counterweight is so low that you can't lower with control.
Pick the counterweight that lets you lower slowly to elbow height; more weight means more assistance.
The knees rest on the edge of the platform and slip.
Place both knees centered on the platform before letting your body weight go.
The torso leans forward and the work shifts to the chest.
Keep your torso vertical and your elbows back so the triceps do the work.
Alternatives to the Assisted Dip
They work the triceps with other equipment, including options for training at home.
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More triceps exercises
Machine Tricep DipTriceps · Machine and bodyweight
Bench DipTriceps · Bench and bodyweight
Tricep PushdownTriceps · Cable machine
Tricep DipTriceps · Parallel bars
Frequently asked questions
What muscles does the Assisted Dip work?
The Assisted Dip works mainly the triceps. It also works the chest and the front delts.