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Band Assisted Dip

Triceps Front deltsChest Compound Dip stationResistance band
Demo (loops)

How to do it

Starting position

  1. Loop the band securely around the dip bars and tie a knot.
  2. Grip the bars firmly at shoulder width with both hands.
  3. Place one foot firmly in the center of the band loop.

Movement

  1. Look straight ahead and keep your upper body upright.
  2. Slowly bend your elbows to lower your body.
  3. Push back up to the starting position using the elasticity of the band.

Breathing

Inhale as you lower your body, and exhale as you push up.

Trainer tips

  • Keep your upper body upright and focus on your triceps
  • Hook the band securely to the bar to anchor it
  • Keep your elbows tight to the sides of your torso as you lower down

Cautions

  • It can put excessive strain on your shoulder joints, so do not lower yourself too far.
  • Bending your wrists can cause pain, so grip the bar straight.
  • Riding the band's bounce back up
  • Letting the shoulders round forward at the bottom

Exercise info

Primary musclesTriceps
Secondary musclesFront delts · Chest
EquipmentDip stationResistance band
Movement patternVertical push
Rep range8–15 reps
5 similar exercises

Representative exercise: Band Assisted Dip

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.