Upper Arms Exercise · Leverage Machine
Assisted Triceps Dip (kneeling)
Also known as: Assisted Tricep Dip (Kneeling)
- Category
- Upper Arms
- Equipment
- Leverage Machine
- Target
- Triceps
Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.
The Assisted Triceps Dip (kneeling) is a compound upper arms movement designed to train the Triceps with direct engagement of the Shoulders.
Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety. Executing this with strict form maximizes muscle fiber recruitment while protecting joint structures.
Quick Exercise Facts
Target Muscle Activation
The kneeling assisted triceps dip works the same lockout pattern as a standard dip but with a counterweight reducing the load, making it accessible before you can support full bodyweight. Keep the elbows tracking backward rather than flaring out, since that shifts stress toward the shoulders. It's a direct stepping stone to unassisted triceps dips.
How to Do the Assisted Triceps Dip (kneeling)
- Set the machine to your desired weight and height.
- Kneel on the pad facing the machine and grip the handles.
- Bend your elbows to lower your body, keeping your back straight and close to the machine.
- Pause briefly at the bottom, then press back up to the starting position.
- Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.
Recommended Sets & Reps by Training Goal
70–80% 1RM · 90–120s rest
85%+ 1RM · 2–3 min rest (Calc 1RM)
50–60% 1RM · 45–60s rest
Biomechanical & Joint Load Cues
Transverse plane horizontal adduction of the shoulder combined with elbow extension. Peak mechanical stretch occurs when pectorals are fully lengthened at chest level. Scapular retraction is vital for shoulder joint safety.
Common Mechanical Mistakes & Form Errors to Avoid
- Excessive Elbow Flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.
- Loss of Scapular Retraction: Allowing shoulder blades to slide forward off the bench shifts mechanical tension off the pectorals onto the delicate anterior deltoids.
- Bouncing Off the Sternum: Using ribcage recoil to bounce the load bypasses the critical bottom turnaround stretch where muscle protein signaling is highest.
Proper Breathing Patterns & Core Engagement
Inhale deeply during the lowering (eccentric) phase while pinning shoulders back. Exhale forcefully through the concentric pressing phase past the friction zone.
Add the Assisted Triceps Dip (kneeling) to Your Custom Workout Routine
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Injury Modification & Joint Safety
Lifters with anterior shoulder impingement or AC joint inflammation should restrict elbow flare to 45–60 degrees or substitute with neutral-grip dumbbell presses. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Arms exercises category.
Muscles Worked
The Assisted Triceps Dip (kneeling) primarily targets the Triceps, with Chest as the primary synergist muscle group, along with the Shoulders.
More Upper Arms Exercises
Assisted Standing Triceps Extension (with Towel)
Band Alternating Biceps Curl
Band Close-Grip Push-Up
Band Concentration Curl
Band One Arm Overhead Biceps Curl
Band Side Triceps Extension
More Triceps Exercises
Barbell Close-Grip Bench Press
Barbell Decline Close Grip To Skull Press
Barbell Incline Close Grip Bench Press
Barbell Incline Reverse-Grip Press
Barbell Jm Bench Press
Barbell Lying Back Of The Head Tricep Extension
Equipment Alternatives
Don't have leverage machine? These target the same triceps with different equipment.
Bench Dip (knees Bent)
Barbell Close-Grip Bench Press
Cable Alternate Triceps Extension
Dumbbell Close Grip Press
FAQ
- What muscles does the Assisted Triceps Dip (kneeling) work?
- The Assisted Triceps Dip (kneeling) primarily targets the triceps as the primary agonist. Synergist assistance is provided by the chest along with the shoulders. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.
- What equipment do I need for the Assisted Triceps Dip (kneeling)?
- The Assisted Triceps Dip (kneeling) is performed using a leverage machine. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.
- What is the most common form mistake on the Assisted Triceps Dip (kneeling)?
- The most frequent error is excessive elbow flare (90°): Flaring the upper arms directly perpendicular to the torso pinches the supraspinatus tendon against the acromion. Tuck elbows to roughly 45–70 degrees.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.
- How many sets and reps should I perform on the Assisted Triceps Dip (kneeling)?
- For muscle hypertrophy and size, aim for 3 to 4 working sets of 8 to 12 repetitions at 70% to 80% of your 1RM with 90 to 120 seconds rest. For absolute strength development, prioritize 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes rest.
- What's a good alternative to the Assisted Triceps Dip (kneeling)?
- If you don't have access to a leverage machine, the Bench Dip (knees Bent) targets the same triceps using body weight instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.