Band Assisted Dip

Muscles worked

Setup

1. Loop a resistance band around both handles of the dip station, creating a 'cradle' for your knees or feet.
2. Grip the handles with a neutral grip (palms facing inward) and step or kneel onto the band.
3. Fully extend your arms to support your weight, keeping your shoulders depressed and your chest up.

How to do it

1. Inhale and slowly lower your body by bending your elbows until they reach a 90-degree angle, leaning slightly forward to shift emphasis to the pectorals.
2. Exhale and drive through your palms to push yourself back up to the starting position, focusing on full triceps extension.
3. Maintain a controlled 2-0-1-1 tempo: 2 seconds down, no pause at the bottom, 1 second up, and a 1-second squeeze at the top.

Form checklist

• Keep your elbows tucked slightly inward at a 45-degree angle rather than flaring them out wide.
• Maintain a 'proud chest' throughout the movement to prevent the shoulders from rolling forward.
• Engage your core to keep your body stable and prevent the band from swinging your legs.
• Ensure you reach full elbow extension at the top without locking out the joints aggressively.

Pro tips

• Imagine trying to 'break the bars' with your hands to create external rotation, which stabilizes the shoulder joint.
• Focus on the mind-muscle connection by squeezing your triceps and lower chest at the peak of the movement.

Make it harder

• Use a thinner resistance band to reduce the amount of upward assistance.
• Increase the eccentric phase to 4 seconds to maximize time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the band assisted dip work?

The band assisted dip primarily targets the triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the band assisted dip?

The band assisted dip uses resistance band.

Is the band assisted dip good for beginners?

The band assisted dip is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Bodyweight Front SlamIntermediate · lats, pectorals, and triceps
• Bodyweight Standing Military PressBeginner · deltoids and triceps
• Dip On Floor With ChairBeginner · triceps