Back to all exercises
Open the Plan Builder
Exercise overview
Training details
How to perform it
Step-by-step instructions
- 01Select the appropriate assistance on the dip machine, grasp the parallel handles, and place your knees or feet securely on the assistance pad.
- 02Support your body with your arms straight, your trunk braced, and your shoulders held away from your ears.
- 03Bend your elbows and lower your body through a comfortable range while keeping your forearms approximately vertical.
- 04Press through the handles to extend your elbows and return to the top without shrugging or bouncing on the assistance pad.
- 05Complete each repetition under control and adjust the assistance if you cannot maintain the same pain-free range.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Use this exercise in a plan