Strength Training · Calisthenics
Band-Assisted Dip
The band-assisted dip uses a resistance band to support part of your bodyweight as you lower and press between parallel bars, training your triceps, chest, and front shoulders.
- Intermediate
- Compound
- Moderate injury risk
- Rest 1 min 30 sec
How to do it
- Secure a long loop band around one dip bar, with the other end looped over the opposite bar.
- Grip the bars from a stable step between them.
- Place both knees into the hanging section of band beneath your hips.
- Lift yourself into a support position with your elbows straight.
- Bend your elbows to lower your body until your upper arms are roughly parallel to the floor.
- Press through the bars to return to the straight-arm support position.
Form cues
- Keep your shoulders away from your ears.
- Keep your forearms nearly vertical.
- Lean your chest slightly forward.
- Exhale as you press up.
Common mistakes
- Bouncing out of the bottomLower slowly enough to reverse direction without springing off the band.
- Swinging your legsKeep your knees beneath your hips throughout the repetition.
- Using too little assistanceChoose a stronger band if you cannot complete the press without twisting or stalling.
Safety
Dropping too deep or losing control under fatigue can strain your shoulders. A slipping or damaged band can recoil or cause you to lose support.
- Check the band for cracks or tears before each session.
- Confirm the bars are stable and the band attachments cannot slide off.
- Use a shallower depth if reaching parallel causes shoulder discomfort.
- Return to the step before removing your knees from the band; release its tension gradually.
If you have current shoulder, elbow, or wrist pain, use an assisted dip machine with a comfortable range or seek guidance from a physiotherapist first.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dip Bars
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min 30 sec
Finish each set while you could still perform about two controlled repetitions.