Dumbbell-Loaded Bench Dip

How to perform it

Step-by-step instructions

1. 01Sit on a stable bench, grip the edge beside your hips, and have a partner place one dumbbell securely across the upper thighs.
2. 02Move the hips just clear of the bench with the feet planted in a position that lets you control the load.
3. 03Lower only through the pain-free shoulder range while the elbows bend behind you and the dumbbell remains stable.
4. 04Press through the hands to return to straight arms without shrugging or bouncing.
5. 05Finish seated on the bench and have the partner remove the dumbbell before you release your hands.