Band-Assisted Dip

Also known as: Resistance Band Assisted Dip, Band Assisted Dips

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Body Part: Triceps

Description

Band-assisted dips use a resistance band under the knees to reduce the load as you press on parallel bars. Start with straight arms, lean slightly forward and bend your elbows to lower your body. Press back up with a steady trunk, letting the band assist while you control both phases of the movement.

How to Perform

Choose a resistance band that lets you perform controlled dips without losing shoulder position or range of motion.
Secure the band around both dip handles so it forms a stable loop in the middle. Check that it cannot slide, snap, or come loose.
Use a platform if needed, grip both bars and place your bent knees in the band.
Press down on the handles to lift your body into the start position. Keep your arms straight, chest lifted, shoulders down away from your ears, and legs controlled in the band.
Begin the descent by bending your elbows. Keep your elbows angled slightly back rather than flaring widely to the sides.
Lower under control until your upper arms are about parallel to the floor, or until you reach a comfortable depth with no pinching in the shoulders.
Press through your palms to straighten your arms and return to the top. Let the band assist you, but keep your torso stable and do not bounce from the bottom.
Finish by supporting your feet on a platform or the floor before removing your knees from the band.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use a sturdy dip station and check that the resistance band has no cracks or tears before each set.
Loop the band securely over both handles so it sits centered and cannot slide off during the movement.
Use a platform to enter the band without a jump, then settle both knees securely.
Progress by using a band with less assistance or adding repetitions while preserving the same range.
Step out of the band carefully after the set. Keep hold of the bars until both feet are stable on the floor.

Common Mistakes

Letting the shoulders shrug up toward the ears.
Flaring the elbows straight out.
Leaning too far forward or arching the lower back.
Dropping too quickly into the bottom position.
Bouncing out of the bottom position.
Allowing the shoulders to roll forward at the bottom, which can overload the front of the shoulder.