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Exercise 0019 · REF J60bN17

Assisted Triceps Dip (kneeling) exercise animation

Assisted Triceps Dip (kneeling)

Category
Upper Arms
Target
Triceps

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)

  1. Adjust the machine to your desired weight and height.
  2. Kneel down on the pad facing the machine, with your hands gripping the handles.
  3. Lower your body by bending your elbows, keeping your back straight and close to the machine.
  4. Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. Repeat for the desired number of repetitions.

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) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Band Alternating Biceps Curl Band Alternating Biceps Curl Band · Biceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Band Concentration Curl Band Concentration Curl Band · Biceps Band One Arm Overhead Biceps Curl Band One Arm Overhead Biceps Curl Band · Biceps Band Side Triceps Extension Band Side Triceps Extension Band · Triceps

More Triceps Exercises

Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell Jm Bench Press Barbell · Triceps Barbell Lying Back Of The Head Tricep Extension Barbell Lying Back Of The Head Tricep Extension Barbell · Triceps

Equipment Alternatives

Don't have leverage machine? These target the same triceps with different equipment.

Bench Dip (knees Bent) Bench Dip (knees Bent) Body Weight · Triceps Assisted Standing Triceps Extension (with Towel) Assisted Standing Triceps Extension (with Towel) Assisted · Triceps Band Close-Grip Push-Up Band Close-Grip Push-Up Band · Triceps Barbell Close-Grip Bench Press Barbell Close-Grip Bench Press Barbell · Triceps

FAQ

What muscles does the Assisted Triceps Dip (kneeling) work?
The Assisted Triceps Dip (kneeling) primarily targets the triceps, with the chest and shoulders assisting.
What equipment do I need for the Assisted Triceps Dip (kneeling)?
The Assisted Triceps Dip (kneeling) is done with a leverage machine.
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.