Assisted Triceps Dip (kneeling) (female) – Video Exercise Guide & Tips

Assisted Triceps Dip (kneeling) (female) - Video Exercise Guide & Tips

Looking to strengthen your triceps? Check out this video exercise guide for the Assisted Triceps Dip (kneeling) specifically designed for females.

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This exercise targets the back of your arms, helping you achieve toned and defined triceps.

Learn the proper technique, equipment needed, modifications, and valuable tips to maximize your results.

Whether you're a beginner or a seasoned fitness enthusiast, this guide will provide you with everything you need to know for an effective triceps workout.

Let's get started!

Key Takeaways

  • Assisted Triceps Dip (kneeling) targets the triceps muscles for stronger and more defined arms.
  • It engages other muscles like the shoulders and chest for a full upper body workout.
  • Assisted Triceps Dip improves overall upper body strength and stability.
  • Modifications and equipment variations can increase the intensity and challenge of the exercise.

Benefits of Assisted Triceps Dip (kneeling) Exercise

Discover the numerous benefits you can achieve with the assisted triceps dip (kneeling) exercise. This exercise primarily targets the triceps muscles, which are located at the back of your upper arm. By performing assisted triceps dips, you can effectively strengthen and tone these muscles, helping you to achieve stronger and more defined arms.

Additionally, the assisted triceps dip exercise also engages other muscles, such as the shoulders and chest, providing a full upper body workout. This exercise can help improve your overall upper body strength and stability.

Furthermore, the assisted triceps dip (kneeling) exercise offers progressions that allow you to gradually increase the intensity of the workout. As you become stronger, you can decrease the amount of assistance you use, challenging your muscles even further. This progression allows you to continually challenge yourself and make consistent progress in your fitness journey.

Proper Technique for Assisted Triceps Dip (kneeling) Exercise

To properly perform the assisted triceps dip (kneeling) exercise, you should follow these steps:

  • Start by positioning yourself on a dip bar or parallel bars, with your hands gripping the bars shoulder-width apart and your knees on the floor.
  • Lower your body by bending your elbows until your upper arms are parallel to the floor, keeping your elbows close to your body.
  • Push through your hands to straighten your arms and return to the starting position.

The assisted triceps dip exercise primarily targets the triceps, which are the muscles located on the back of your upper arm. Additionally, this exercise also engages the chest, shoulders, and core muscles for stabilization.

Common mistakes to avoid when performing the assisted triceps dip exercise include:

  • Allowing your elbows to flare out to the sides, which puts unnecessary strain on the shoulder joints.
  • Not maintaining proper alignment of your body, such as sagging your hips or arching your lower back.
  • Rushing through the exercise and using momentum instead of relying on your muscles to do the work.

Equipment Needed for Assisted Triceps Dip (kneeling) Exercise

To perform the assisted triceps dip (kneeling) exercise, you'll need a dip bar or parallel bars. These are the primary pieces of equipment necessary for this exercise. However, if you want to add extra resistance or make the exercise more challenging, you can also incorporate resistance bands or a stability ball.

Resistance bands are a great addition to the assisted triceps dip exercise as they provide variable resistance throughout the movement. You can loop the resistance band around the dip bar or parallel bars and then place your knees on the band to create the desired level of resistance. This helps to engage the triceps muscles even more and increase the difficulty of the exercise.

A stability ball can also be used to add an element of instability to the exercise. By placing the stability ball between your knees and the dip bar or parallel bars, you're required to engage your core muscles to maintain balance throughout the movement. This not only targets the triceps but also helps to strengthen your core muscles and improve overall stability.

Modifications for Assisted Triceps Dip (kneeling) Exercise

To modify the assisted triceps dip (kneeling) exercise, you can adjust the level of assistance or resistance based on your fitness level and goals. Here are three variations you can try:

  • Use a resistance band: Attach a resistance band to the bars or handles you're using for the exercise. Loop the band around your knees or under your feet to provide additional support or resistance, depending on your needs. This will help you gradually progress towards performing the exercise without assistance.
  • Use a stability ball: Place a stability ball between your knees or against your back as you perform the triceps dip. This will engage your core muscles and add an element of instability, challenging your balance and strength in a different way.
  • Decrease assistance: If you're using a machine or equipment with adjustable assistance, gradually decrease the level of assistance as you get stronger. This will allow you to gradually increase the amount of body weight you're lifting, making the exercise more challenging.

Remember to listen to your body and choose the modification that best suits your current fitness level. As you become more comfortable and stronger, you can continue to progress by trying different variations and increasing the difficulty of the exercise.

Tips for Getting the Most Out of Assisted Triceps Dip (Kneeling) Exercise

To maximize your results during the assisted triceps dip (kneeling) exercise, it's important to implement these tips for optimal performance. By avoiding common mistakes and incorporating variations and progressions, you can take your triceps dip to the next level.

One common mistake to avoid is allowing your elbows to flare out to the sides. Instead, keep your elbows close to your body to engage your triceps effectively. Another mistake isn't maintaining a straight posture throughout the exercise. Make sure to keep your back straight and your core engaged for stability.

To add variations and progressions to your triceps dip, you can try using different equipment such as resistance bands or TRX straps. These tools can provide additional resistance and challenge your muscles in new ways.

Furthermore, you can increase the difficulty of the exercise by lifting one leg off the ground or by performing the triceps dip on an unstable surface like a Bosu ball. These variations will engage your core and challenge your stability.

Remember to start with a weight or resistance level that allows you to perform the exercise with proper form. As you become more comfortable and stronger, gradually increase the intensity to continue progressing.

Frequently Asked Questions

How Many Calories Can I Burn While Doing Assisted Triceps Dip (Kneeling) Exercise?

When doing assisted triceps dips (kneeling), you may wonder how many calories you can burn. While I can't give you an exact number, this exercise can be effective for burning calories.

To maximize its effectiveness, make sure to properly perform the exercise by keeping your core engaged, maintaining proper form, and using a controlled motion.

Additionally, consider incorporating this exercise into a well-rounded fitness routine that includes cardio and strength training for optimal calorie burn.

Is It Safe to Perform Assisted Triceps Dip (Kneeling) Exercise if I Have a Shoulder Injury?

If you have a shoulder injury, it's important to consult a doctor before attempting the assisted triceps dip (kneeling) exercise. They can provide guidance on whether it's safe for you to perform this exercise or if modifications are needed.

It's crucial to prioritize your safety and avoid exacerbating any existing injuries. Always seek professional advice to ensure you're engaging in exercises that are suitable for your specific condition.

Can Assisted Triceps Dip (Kneeling) Exercise Help in Reducing Arm Flab?

Assisted triceps dip (kneeling) exercise can be effective in reducing arm flab. By engaging your triceps muscles, this exercise helps tone and strengthen your arms. The downward movement targets the triceps, while the upward movement engages the chest and shoulders.

Regularly incorporating this exercise into your workout routine can lead to improved muscle definition and reduced arm flab. Remember to start with proper form and gradually increase the difficulty as you progress.

How Long Does It Take to See Results From Doing Assisted Triceps Dip (Kneeling) Exercise?

To see results from doing assisted triceps dip (kneeling) exercise, consistency is key. It can vary depending on your starting point and individual factors, but generally, you may start noticing some changes in a few weeks.

Remember to perform the exercise properly by keeping your back straight, engaging your triceps, and avoiding common mistakes like letting your shoulders shrug or flaring your elbows out.

Stay committed and you'll see progress over time.

What Are Some Alternative Exercises to Assisted Triceps Dip (Kneeling) That Target the Same Muscle Group?

Looking for alternative exercises to assisted triceps dip (kneeling)?

There are several variations that target the same muscle group. One option is the bench dip, where you use a bench or chair instead of a machine.

Another alternative is the triceps pushdown, which can be done with a cable machine or resistance bands.

These variations provide similar benefits to the triceps dip and can be modified to fit your fitness level and goals.


Assisted triceps dip (kneeling) is an effective exercise for strengthening and toning the triceps muscles. By using a stable surface or a resistance band, you can modify the exercise to suit your fitness level.

Proper technique is essential to avoid injury and maximize the benefits. Remember to engage your core and maintain proper form throughout the exercise.

With consistent practice and proper form, you can achieve strong and defined triceps.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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