How to do the Assisted Triceps Dip (kneeling)
Assisted Triceps Dip (kneeling) is a beginner multi-joint compound pushing exercise targeting the Triceps in the Upper Arms region. Performed using leverage machine, it falls under the strength category. Secondary muscles engaged include Chest and Shoulders.
Assisted Triceps Dip (kneeling) demonstration · © GymiaFit
Assisted Triceps Dip (kneeling) at a glance
- Primary muscles
- Triceps
- Secondary muscles
- Chest, Shoulders
- Equipment
- Leverage Machine
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Assisted Triceps Dip (kneeling) step by step
- 1Adjust the machine to your desired weight and height.
- 2Kneel down on the pad facing the machine, with your hands gripping the handles.
- 3Lower your body by bending your elbows, keeping your back straight and close to the machine.
- 4Pause for a moment at the bottom, then push yourself back up to the starting position.
- 5Repeat for the desired number of repetitions.
Assisted Triceps Dip (kneeling) — questions
What muscles does the Assisted Triceps Dip (kneeling) work?
The Assisted Triceps Dip (kneeling) primarily targets the Triceps. It also recruits the Chest, Shoulders as secondary movers.
What equipment do I need for the Assisted Triceps Dip (kneeling)?
You need leverage machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Assisted Triceps Dip (kneeling) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Assisted Triceps Dip (kneeling)?
Lever Overhand Triceps Dip, Lever Seated Dip, Band Close-grip Push-up train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Assisted Triceps Dip (kneeling) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.