The Assisted Dip

How to do the exercise

The Assisted Dip is the perfect progression exercise if regular dips are still too challenging. It helps you build the necessary strength, improve stability, and get familiar with the full dip movement. Here’s how to perform the Assisted Dip correctly:

1. Starting Position

Set yourself up on Dip Bars with your hands shoulder-width apart and arms fully extended. For more assistance place your feet on a resistance band, for less place your knees on it. Keep your chest up and shoulders back throughout the movement.

2. Lowering Phase

Slowly bend your elbows to lower your body in a controlled manner, keeping them close to your body. Lean slightly forward during the movement and keep your gaze straight ahead – avoid looking down or tucking your chin too much toward your chest. Lower until your shoulders are slightly below your elbows while maintaining a straight posture and engaged core.

3. Pushing Back Up

Push through your palms to raise your body back to the starting position. Let the resistance band assist you enough to perform the movement with proper form.

4. Reset and Repeat

Fully extend your arms at the top, reset your core tension, and repeat for the desired number of reps. Gradually decrease assistance over time to progress toward unassisted dips.

Recommended Equipment for Assisted Dips

Dip Bars – For optimal wrist alignment and a greater range of motion during dips.

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Liquid Chalk – For grip and security during the exercise.

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Resistance Bands – For adjustable support and stability.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Assisted Dip is ideal for building the strength and technique required for full dips:

• Develops triceps, chest, and shoulder strength with reduced resistance

• Teaches the full dip range of motion from the start

• Improves joint stability and control in the shoulders and elbows

• Allows safe progression toward bodyweight and weighted dips

This makes it a valuable stepping stone for beginners and a great accessory movement for advanced athletes working on endurance or form refinement.

Main muscles used

The Assisted Dip mainly targets:

• Triceps

• Chest (Pectorals)

• Front Deltoids

• Core muscles (for body stabilization)

By practicing the full dip motion with assistance, you ensure even muscle activation and balanced strength development.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Assisted Dip include:

• Using too much assistance: Relying fully on the band reduces training effect. Find a challenging band strength for you.

• Flaring elbows out: This stresses your shoulders and reduces control.

• Not going deep enough: Aim for shoulders slightly below elbows for full benefit.

• Neglecting core tension: Keep your body tight to avoid swinging or arching.

• Leaning too far forward: Maintain a slight forward lean but avoid excessive tilt to protect your shoulders and keep proper balance.

• Looking down: Keep your gaze forward to maintain neck alignment and better posture during the movement.

Progress by reducing assistance over time and focusing on clean, controlled repetitions.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!