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

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

Are you struggling to perfect your triceps dip technique? It’s a well-known fact that assisted triceps dips, particularly the kneeling version, can dramatically improve your muscle definition.

Watch This Exercise Video

This article is designed to guide you through this exercise with step-by-step instructions and helpful tips. Get ready to take your tricep workouts to the next level!

Key Takeaways

  • Assisted triceps dip (kneeling) is an effective exercise for improving tricep muscle definition.
  • Use a machine to assist in performing the exercise, adjusting it to your height and abilities.
  • Maintain proper form by keeping your chest up and shoulders back throughout the movement.
  • Avoid swinging or using momentum and focus on engaging your triceps muscles for maximum effectiveness.

Machine-Assisted Triceps Dip Exercise Details

The machine-assisted triceps dip is a classification of the triceps dip exercise that involves using a specific machine to assist in performing the movement. The instructions and tips for properly executing this exercise will be discussed in detail in this section.


The Assisted Triceps Dip exercise falls into the strength training category. This classification is due to its primary function of enhancing muscle capacity, specifically targeting the triceps region.

Unlike other workouts, this focuses on resistance and controlled movements to provide a detailed tricep workout. The kneeling variation of this exercise further refines it as a machine-assisted exercise designed for all fitness enthusiasts regardless of their experience level.

It proves an effective way to build and tone muscles while minimizing body stress during workouts.


To perform the assisted triceps dip (kneeling) exercise, start by adjusting the machine according to your height and abilities. Place your hands on the parallel bars with a grip slightly wider than shoulder-width apart.

Kneel down on the pad provided and ensure that your hips are aligned with your knees. Lower yourself down by bending at the elbows until they reach a 90-degree angle or slightly lower.

Keep your chest up and shoulders back throughout the movement. Push through your palms to straighten out your arms and return to the starting position. Repeat for the desired number of reps.

When performing this exercise, it is important to maintain control and avoid swinging or using momentum to lift yourself back up. Focus on engaging your triceps muscles throughout each repetition for maximum effectiveness.


To get the most out of your assisted triceps dip (kneeling) exercise, here are some tips to keep in mind. First, make sure you set up the machine correctly and adjust the weight to a challenging but manageable level.

This will ensure that you’re targeting your triceps effectively. Secondly, maintain proper form throughout the exercise by keeping your back straight and core engaged. This will help prevent any strain on your lower back and maximize the activation of your triceps muscles.

Finally, focus on controlled movements rather than rushing through each repetition. By performing each rep with control and intention, you’ll optimize muscle engagement and enhance overall strength gains.

Benefits of Machine-Assisted Triceps Dips

Machine-assisted triceps dips offer several benefits, including increased tricep strength, improved muscle definition, and reduced risk of injury.

Increased tricep strength

Strengthening your triceps is essential for overall upper body strength. By consistently performing machine-assisted triceps dips, you can significantly increase the strength of these muscles.

The controlled resistance provided by the machine allows you to target and engage your triceps effectively during each repetition. As you continue to challenge yourself with this exercise, your tricep muscles will grow stronger, enabling you to perform a variety of upper body movements with greater ease and efficiency.

Improved muscle definition

By performing machine-assisted triceps dips, you can expect to see improved muscle definition in your arms. This exercise specifically targets the triceps muscles, helping to tone and sculpt them for a more defined appearance.

As you lower your body down and then push back up using the assistance of the machine, your triceps are engaged throughout the movement. Over time, this increased activation and resistance will contribute to stronger and more defined triceps muscles.

Incorporating machine-assisted triceps dips into your workout routine is an effective way to enhance the overall aesthetics of your arms.

Reduced risk of injury

Performing machine-assisted triceps dips can help reduce the risk of injury during your workout. By using the machine, you are provided with support and stability that can prevent strain or overexertion on your joints and muscles.

This is especially beneficial for individuals who may have pre-existing conditions or limitations. The controlled movement of the machine ensures proper form and technique, minimizing the chance of accidents or incorrect execution that could lead to injury.

With reduced risk of injury, you can focus on building strength and achieving your fitness goals safely.

Alternative Exercises for Assisted Triceps Dips

– Band-assisted triceps dip, dumbbell hammer preacher curl, and barbell curl are great alternatives to machine-assisted triceps dips. Want to learn more about these exercises? Keep reading!

Band-assisted triceps dip

To perform a band-assisted triceps dip, attach a resistance band to the top of a dip bar or use a sturdy anchor point. Step into the looped end of the band and grab onto the dip bars with your palms facing down.

Lower your body by bending at the elbows until your upper arms are parallel to the floor. Push back up to the starting position, focusing on contracting your triceps. The resistance from the band helps support some of your body weight, making this exercise more accessible for beginners or those working towards full triceps dips.

Dumbbell hammer preacher curl

The dumbbell hammer preacher curl is a great exercise for targeting the biceps and forearms. To perform this exercise, start by sitting on a preacher bench with your upper arms resting on the pad and your feet flat on the floor.

Hold a pair of dumbbells in each hand with an underhand grip (palms facing up). Keeping your upper arms stationary, exhale as you curl the dumbbells up towards your shoulders. Pause at the top of the movement, squeezing your biceps, before slowly lowering the weights back down to starting position.

This exercise helps to build strength and definition in the biceps while also engaging the forearms for added stability.

To get the most out of this exercise, it’s important to maintain proper form throughout. Be sure to keep your elbows close to your body and avoid using momentum or swinging to lift heavier weights.

Focus on controlled movements and squeeze your muscles at the peak of each contraction for maximum results. Start with lighter weights and gradually increase as you become more comfortable with the movement.

Barbell curl

The barbell curl is a classic exercise for targeting the biceps muscles. To perform this exercise, stand upright with your feet shoulder-width apart and hold a barbell with an underhand grip.

Keep your elbows close to your sides and curl the weight up towards your chest while contracting your biceps. Slowly lower it back down to the starting position. This exercise helps to strengthen and build muscle in the biceps, improving overall arm strength and aesthetics.

It can be modified by using different grips or adding weights for increased resistance. Practice proper form and technique to maximize results from this effective tricep-building exercise.

Proper Form and Technique for Machine-Assisted Triceps Dips

To perform machine-assisted triceps dips correctly, start in the kneeling position with your hands gripping the handles and elbows at a 90-degree angle. Use your triceps to push yourself up until your arms are fully extended, then slowly lower back down while maintaining control and tension in the muscles.

Keep your core engaged and avoid swinging or using momentum during the exercise for maximum effectiveness.

Starting position

Position yourself on the machine-assisted triceps dip station by placing your palms firmly on the handles, with your arms extended and shoulders width apart. Your knees should be bent and resting on the pad provided.

Ensure that your back is straight and aligned with the machine, avoiding any slouching or arching. This starting position allows for optimum stability and engagement of the triceps muscles throughout the exercise.


To execute the machine-assisted triceps dip exercise, start by positioning yourself on the assistive machine and gripping the handles with an overhand grip. Keep your core engaged and lower your body by bending at the elbows until your upper arms are parallel to the ground.

Pause briefly at the bottom of the movement before pushing through your palms to extend your arms back to the starting position. Make sure to keep a controlled pace throughout the exercise and avoid locking out your elbows at full extension.

As you perform each repetition, focus on squeezing your triceps to fully engage them during both phases of the movement. Remember to maintain proper form, keeping your shoulders down and avoiding any swinging or jerking motions.

Muscle activation

During machine-assisted triceps dips, several muscles are activated to perform the exercise effectively. The primary muscle group targeted is the triceps brachii, which is located at the back of your upper arm.

As you lower yourself down into the dip position, your triceps contract to extend and straighten your elbows. Additionally, other muscles such as the deltoids in your shoulders and pectoralis major in your chest also engage to assist in stabilizing and controlling the movement.

By activating these muscle groups during machine-assisted triceps dips, you can effectively strengthen and tone your upper body for improved overall strength and muscular definition.


Incorporating the assisted triceps dip (kneeling) into your workout routine can lead to increased tricep strength and improved muscle definition. By using the machine-assisted exercise, you can reduce the risk of injury while targeting your triceps effectively.

Remember to follow proper form and technique for optimal results. Get started today and take your triceps workout to the next level!


1. What is an Assisted Triceps Dip (kneeling) exercise?

The Assisted Triceps Dip (kneeling) is a machine-assisted exercise focused on strengthening your triceps while in a kneeling position.

2. How do I perform the Kneeling Triceps Dip using the assisted dip machine?

For this triceps workout, you’ll use an assisted dip machine to maintain proper form as stated in the triceps dip instructions provided with the exercise guide.

3. Is there a demonstration video for this specific triceps dip variation?

Yes, you can check out the “Assisted Tricep Dips(kneeling)- Video Exercise Guide & Tips(001912)” for detailed instructions, tips and variations of these workouts.

4. Are there alternative methods to performing a tricep dip if I don’t want to kneel?

Absolutely! There are different variations like standing or seated ones which offer different levels of intensity but they all focus on achieving effective tricep strength training.

5. Can I gain any benefits from doing Assisted Trices Dips regularly?

Certainly! Regularly performing assisted workouts like tricep dips can enhance your upper body strength significantly over time while ensuring correct form and safety with our exercise guide and tips.

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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