Assisted Dip Machine
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Machine
HOW TO PERFORM
- Set the assistance weight on the machine, then kneel on the pad and take the dip handles.
- Press up to straight arms with the shoulders pushed down away from the ears.
- Lean the torso slightly forward and lower until the upper arms are about parallel to the floor.
- Press back up to lockout without shrugging.
FORM TIPS
- The number on the stack is how much help you get, so a higher number is an easier rep. Working down it is the progression.
- Stop the descent before the shoulders roll forward. Cut the depth rather than chase it.
TARGET MUSCLES
Primary
- Triceps
- Chest
Secondary
- Shoulders
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.