Assisted Triceps Dip (kneeling)
- Target muscle
- Triceps Brachii
- Synergist muscles
- Latissimus Dorsi, Pectoralis Major Sternal Head, Teres Major
- Equipment
- Leverage machine
- Body part
- Upper Arms
- Type
- Strength
The kneeling assisted triceps dip is a machine-based pushing exercise that primarily targets the triceps brachii, with help from the lats, lower-chest fibers (pectoralis major, sternal head), and teres major. Performed on a leverage machine that supports your knees, the assistance counterbalances part of your bodyweight so you can build dip strength with full control and clean form.
How to do the Assisted Triceps Dip (kneeling)
- 1Set the assistance weight on the leverage machine — a heavier counterweight makes the dip easier, so start light and adjust as you find the right level of support.
- 2Step or climb onto the machine and place your knees firmly on the assist pad, keeping your hips under your shoulders.
- 3Grip the dip handles with a neutral grip, arms fully extended, and pull your shoulders down away from your ears.
- 4Brace your core and keep your torso close to vertical to bias the work toward your triceps.
- 5Bend your elbows to lower yourself under control until they reach roughly a 90° angle, keeping your elbows tracking back rather than flaring wide.
- 6Press through your palms to extend your arms and return to the start, squeezing your triceps at the top without locking out hard.
- 7Complete your reps, then step off the machine carefully and re-set the assistance weight.
Form tips
- Keep your torso upright throughout the set to keep tension on the triceps; leaning forward shifts more of the load onto your chest.
- Lower under control for a two-count and avoid dropping into the bottom, which protects your shoulders and keeps the triceps loaded.
- Reduce the assistance weight a little as you get stronger so the dip stays challenging.
- Let your knees settle fully onto the assist pad before you begin so your support is stable for every rep.
Common mistakes
- Using too much assistance weight, which makes the movement almost effortless and gives the triceps little to work against.
- Leaning the torso far forward, which turns the dip into a chest exercise and reduces the triceps stimulus the lift is meant to provide.
- Flaring the elbows out to the sides instead of keeping them tracking back, which stresses the shoulder joint.
- Shrugging the shoulders up toward the ears at the bottom, which loads the neck and traps instead of keeping the shoulders set.
Frequently asked questions
What muscles does the kneeling assisted triceps dip work?
It primarily works the triceps brachii, with the latissimus dorsi, lower-chest fibers (pectoralis major, sternal head), and teres major assisting as synergists.
Is the assisted triceps dip good for beginners?
Yes. The leverage machine counterbalances part of your bodyweight, so beginners who can't yet do a full bodyweight dip can build strength and learn the movement with controlled, safe form.
How do I make the assisted dip harder or easier?
The assistance weight is inverted: more counterweight makes the dip easier, less makes it harder. As you get stronger, reduce the assistance to keep the exercise challenging.
How many sets and reps should I do?
For building strength and size, 3–4 sets of 8–12 reps is a sensible default. Pick an assistance level that lets you finish each set with one or two reps in reserve.
Should I lean forward during the dip?
Keep your torso close to vertical to bias the work toward your triceps. Leaning forward shifts more of the load onto your chest, which is useful for a chest dip but not the goal here.
