Band Assisted Dip

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

Band Assisted Dip is a compound band exercise 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

You log the assistance (the machine stack or band) and your reps for each set. Progress runs the other way here: when you reach the top of your rep range, MyoAmigo suggests taking assistance off, down to unassisted. It also credits this work toward your weekly Triceps volume on the MyoMap heatmap. See also progressive overload.

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