Press your body upward between parallel bars with a resistance band providing assistance. The exercise emphasizes the triceps (upper arms) through a vertical pushing motion.
How to do the Assisted Dip#
- Loop a resistance band over the top of the dip bars and place a knee or foot into the band for assistance.
- Grasp the bars with a neutral grip and start with your arms fully extended and shoulders set down.
- Bend at the elbows to lower your torso until your upper arms are roughly parallel to the floor.
- Push through your palms to extend the elbows and return to the start position.
- Control the descent and ascent and keep your torso steady throughout each repetition.
Muscles worked#
- Primary: Triceps (Triceps Brachii), Chest (Pectoralis Major)
- Secondary: Front delts (Anterior Deltoid)
Common mistakes#
- Allowing the shoulders to rise toward the ears.
- Flaring the elbows excessively to the sides.
- Using the band to bounce or create momentum.
- Stopping short of a full descent and extension.
