Band Assisted Dip

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

Band Assisted Dip is a compound strength exercise using bands that trains the triceps.

Open in MyoAmigo →

Primary muscles: Triceps

Secondary muscles: Chest, Shoulders

How to do it

1. Loop a resistance band across the parallel bars. A THICKER band gives MORE help, so it makes the set easier — the goal over time is to need less of it.
2. Kneel or stand in the band and grip the bars with the arms locked out. This is your starting position.
3. Lower yourself by bending the elbows until the upper arms are roughly parallel to the floor, staying upright for triceps or leaning forward for chest.
4. Press back up to a full lockout without bouncing out of the bottom.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the Band Assisted Dip from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Triceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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