Upper Arms Exercise · Leverage Machine

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Assisted Triceps Dip (kneeling)

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.

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Also known as: Assisted Tricep Dip (Kneeling)

Category

Upper Arms

Equipment

Leverage Machine

Target

Triceps

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Assisted Triceps Dip (kneeling)

1. Set the machine to your desired weight and height.
2. Kneel on the pad facing the machine and grip the handles.
3. Bend your elbows to lower your body, keeping your back straight and close to the machine.
4. Pause briefly at the bottom, then press back up to the starting position.
5. Repeat for your target rep goal, keeping your core engaged and avoiding any reliance on momentum.

Technique & Form Tips

Press by straightening the elbows while controlling the movement of the upper arms. Bench presses, push-ups and dips use different support points and shoulder positions; match the setup and range to the demonstrated variation.

Common Mistakes to Avoid

• Extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.
• Using the wrong shoulder setup: Follow the specific support and shoulder movement shown. A bench-press setup does not apply unchanged to a push-up or dip.
• Using momentum: Control the descent and ascent to focus on steady movement.

How to Breathe During This Exercise

Exhale during the pushing phase and inhale during the return.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Assisted Triceps Dip (kneeling) mainly targets your Triceps, with your Chest helping support the movement, along with your Shoulders.

More Upper Arms Exercises

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

More Triceps Exercises

Barbell Close-Grip Bench Press Barbell · Triceps Barbell Decline Close Grip To Skull Press Barbell · Triceps Barbell Incline Close Grip Bench Press Barbell · Triceps Barbell Incline Reverse-Grip Press Barbell · Triceps Barbell Jm Bench Press Barbell · Triceps 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) Body Weight · Triceps Barbell Close-Grip Bench Press Barbell · Triceps Dumbbell Neutral Grip Bench Press Dumbbell · Triceps Exercise Ball Dip Stability Ball · Triceps

FAQ

What muscles does the Assisted Triceps Dip (kneeling) work?

The Assisted Triceps Dip (kneeling) mainly works your triceps. It also helps strengthen your chest and shoulders. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Assisted Triceps Dip (kneeling)?

You do the Assisted Triceps Dip (kneeling) with a leverage machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Assisted Triceps Dip (kneeling)?

One mistake to watch for is extreme elbow flare: Adjust the angle of your upper arms to find a comfortable position for your shoulders.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Assisted Triceps Dip (kneeling)?

To build muscle size, aim for 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest. To build pure strength, focus on 4 to 5 sets of 3 to 6 heavier reps with 2 to 3 minutes of rest.

What's a good alternative to the Assisted Triceps Dip (kneeling)?

The Bench Dip (knees Bent) trains your triceps with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.