Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Assisted Standing Triceps Dip
Assisted Triceps Dip (kneeling)
Upper Arms · Triceps Brachii · Leverage machine
Lever Overhand Triceps Dip
Upper Arms · Triceps Brachii · Leverage machine
Weighted Tricep Dips
Upper Arms · Triceps Brachii · Weighted
Triceps Dip
Upper Arms · Triceps Brachii · Body weight
Description
An assisted standing triceps dip is a bodyweight exercise that targets the triceps muscles. It involves bending at the elbow while holding onto a bar or other support, and then straightening the arms to return to the starting position.
Save Assisted Standing Triceps Dip to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Assisted Standing Triceps Dip
- 01Setup
Stand on the assisted dip machine platform and grip the dip handles with straight arms, palms facing inward.
- 02Setup
Set the assistance weight to reduce your body weight to a challenging but manageable level.
- 03
Lower your body by bending your elbows until your upper arms are roughly parallel to the floor, keeping elbows close to your torso.
- 04
Press back up by extending your arms fully, squeezing your triceps at the top. Avoid locking out aggressively.
Tips
- Keep your elbows pointing straight back, not flaring out, to target the triceps over the chest.
- Maintain an upright torso to emphasize triceps; leaning forward shifts the load to your chest.
- Gradually reduce the assistance weight over time as your strength improves to progress toward unassisted dips.
Common mistakes
- Flaring the elbows out wide shifts the focus to the chest and stresses the shoulders; keep elbows tucked.
- Using too much assistance prevents adequate muscle stimulus; choose a weight that makes the last 2-3 reps challenging.
In the Ellim app, Assisted Standing Triceps Dip unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train assisted standing triceps dip?
Get Ellim — FreeQuestions
What muscles does Assisted Standing Triceps Dip work?
Assisted Standing Triceps Dip primarily targets Pectoralis Major Sternal Head. Secondary muscles include Pectoralis Major Clavicular Head, Serratus Anterior.
Is Assisted Standing Triceps Dip good for beginners?
Assisted Standing Triceps Dip is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Assisted Standing Triceps Dip?
You need Leverage machine to perform Assisted Standing Triceps Dip. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Assisted Standing Triceps Dip?
Keep your elbows pointing straight back, not flaring out, to target the triceps over the chest. Maintain an upright torso to emphasize triceps; leaning forward shifts the load to your chest. Gradually reduce the assistance weight over time as your strength improves to progress toward unassisted dips.
What are common mistakes when doing Assisted Standing Triceps Dip?
Flaring the elbows out wide shifts the focus to the chest and stresses the shoulders; keep elbows tucked. Using too much assistance prevents adequate muscle stimulus; choose a weight that makes the last 2-3 reps challenging.
Related exercises
Triceps Press
Upper Arms · Triceps Brachii · Body weight
Triceps Press (Head Below Bench)
Upper Arms · Triceps Brachii · Body weight
Lever Seated Dip
Upper Arms · Triceps Brachii · Leverage machine
Lever Triceps Dip (plate loaded)
Upper Arms · Triceps Brachii · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Body Up
Upper Arms · Body weight
Track every rep of Assisted Standing Triceps Dip.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store