Dip (Assisted)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Approach the assisted dip machine and adjust the seat height so that your knees are supported comfortably.
   • Position yourself on the machine, placing your knees on the padded support and your hands on the handles.
2. Step 2Grip the Handles
   • Use an overhand grip on the handles, ensuring your hands are shoulder-width apart.
   • Keep your arms straight and engage your shoulders.
3. Step 3Position Your Body
   • Ensure your body is aligned, with your shoulders down and back, and your core engaged.
   • Your feet should be off the ground, resting on the foot platform if available.
4. Step 4Lower Your Body
   • Slowly bend your elbows to lower your body down, keeping your elbows close to your sides.
   • Lower yourself until your upper arms are parallel to the ground or slightly below.
5. Step 5Push Back Up
   • Press through your palms to extend your arms and lift your body back to the starting position.
   • Keep your movements controlled and avoid locking your elbows at the top.
6. Step 6Repeat
   • Perform the desired number of repetitions, maintaining good form throughout each dip.
   • Focus on a smooth and controlled motion for both lowering and lifting.
7. Step 7Finish the Exercise
   • After completing your reps, carefully step off the machine.
   • Ensure you maintain your balance as you exit the machine.