Assisted Standing Triceps Dip

1. Select an assistance weight on the machine that lets you complete 8 to 10 controlled reps.
2. Step or kneel onto the platform and grip the parallel handles with your arms extended.
3. Keep your torso upright and shoulders down away from your ears.
4. Bend your elbows to lower your body, keeping the elbows tracking back close to your sides.
5. Descend until your upper arms are roughly parallel to the floor or you feel a stretch in the chest.
6. Press through your palms to straighten your elbows and return to the starting position.
7. Repeat for 8 to 12 reps, lowering the assistance weight slightly as dips get easier.

Common Mistakes

• Leaning too far forward: Excessive forward lean shifts the work to the chest and shoulders instead of the triceps. Keep the torso close to vertical for a triceps focus.
• Flaring the elbows out wide: Letting the elbows point outward stresses the shoulder joint. Keep them tracking backward and close to the body.
• Too much assistance for too long: Staying on a high assistance setting delays real strength gains. Reduce the counterweight gradually as reps get easier.
• Shrugging the shoulders up: Letting the shoulders creep toward the ears reduces triceps tension and adds neck strain. Keep them pulled down throughout the set.