Band Assisted Dip
Expert Advice
Keep your elbows close to your body to target the triceps more effectively and prevent shoulder strain.
How-to-do Steps
- Secure a band on the special bar and place your knees or feet in the band for assistance.
- Grip the bars with your hands and straighten your arms to lift your body.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push back up to the starting position, fully extending your arms.
- Repeat for the desired number of repetitions.
Track Band Assisted Dip in FitAI
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Muscles Worked
Band Assisted Dip primarily targets the Triceps, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Triceps40%
Secondary
Shoulders20%
Lats20%
Traps10%
Chest10%
Equipment
Band
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Assisted Dip work?
Band Assisted Dip primarily targets the Triceps. Secondary muscles involved include Shoulders, Lats, Traps, Chest. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Assisted Dip?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Assisted Dip suitable for beginners?
Yes, Band Assisted Dip is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
