Get on the assisted dip machine. Grip the bars firmly with your arms fully extended and your body suspended, feet off the ground. Keep your torso upright and elbows close to your sides.
Slowly bend your elbows to lower your body, keeping them tucked in. Lower until your upper arms are about parallel to the ground—avoid flaring your elbows out.
Push through your palms to extend your elbows and lift your body back to the starting position. Focus on using your triceps to drive the movement.
Keep the motion smooth and controlled throughout. Avoid swinging or using momentum. Repeat for the desired number of reps.
Exercise Tips
Keep yourself straight throughout.
Maintain a good pace and rhythm.
Maintain a smooth breathing pattern and avoid breath-holding.
Primary Muscle Group
Triceps
Secondary Muscle Group
Full Triceps
Equipment
Assisted/Weighted Machine
Grip
Hammer
Grip Number
Two Handed
Date Published: Oct 8, 2025
Last Updated: Nov 2, 2025
Scan to download
