Suspension Self assisted Triceps Dip exercise animation (Female)

Suspension Self assisted Triceps Dip

Target muscle
Triceps Brachii
Synergist muscles
Deltoid Anterior, Latissimus Dorsi, Levator Scapulae, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipment
Suspension
Body part
Upper Arms
Type
Strength

The Suspension Self Assisted Triceps Dip uses a suspension trainer to perform a dip variation that targets the triceps brachii while engaging synergists including the anterior deltoid, latissimus dorsi, levator scapulae, and both heads of the pectoralis major. By gripping the handles behind you and walking your feet forward, you choose how much of your bodyweight to lift, making this a scalable alternative to the standard parallel-bar dip. This adjustability makes it effective for building upper-arm pressing strength across a wide range of fitness levels.

How to do the Suspension Self assisted Triceps Dip

  1. 1Set the suspension trainer handles to roughly hip height and stand with your back to the anchor point.
  2. 2Reach behind you and grip both handles with a neutral grip, palms facing inward, arms fully extended.
  3. 3Walk your feet forward until your body is at a comfortable incline — the farther forward your feet, the more of your bodyweight you will be lifting.
  4. 4Keep your chest up, shoulders back and down, and core braced throughout the movement.
  5. 5Bend your elbows, driving them straight back behind you as you lower your hips toward the ground.
  6. 6Lower until your upper arms are roughly parallel to the floor or until you feel a full stretch in the triceps, whichever comes first.
  7. 7Press firmly through the handles to extend your elbows and return to the starting position.
  8. 8Pause briefly at the top with arms fully extended before beginning the next repetition.
  9. 9Adjust foot position between sets to increase or decrease the load as your strength develops.

Form tips

  • Keep your elbows tracking straight back rather than flaring out to the sides to keep tension on the triceps brachii.
  • Avoid letting your hips drop or your torso lean excessively forward — a neutral spine protects the shoulder joint.
  • The closer your feet are to the anchor, the less bodyweight you lift; use foot position deliberately to match your current strength level.
  • Squeeze the handles firmly throughout the movement to stabilize the suspension trainer and maintain consistent body tension.
  • Control the descent rather than dropping into the bottom position — a slow, deliberate lower builds more strength and reduces injury risk.

Common mistakes

  • Flaring the elbows outward during the dip shifts stress away from the triceps brachii and onto the shoulder joint, increasing impingement risk.
  • Placing the feet too far forward too soon overloads the triceps before adequate control is established, leading to form breakdown at the bottom of the movement.
  • Allowing the handles to drift apart or inward removes stability from the movement and reduces the isolation of the target muscle.
  • Shrugging the shoulders upward during the press engages the levator scapulae excessively and reduces the contribution of the triceps brachii.
  • Locking out the elbows with a sharp snap at the top of each rep places unnecessary stress on the elbow joint — extend fully but under control.

Frequently asked questions

How do I make the exercise harder or easier?

Walk your feet farther forward (away from the anchor) to increase the percentage of bodyweight you lift, making the exercise harder. Walk them back toward the anchor to reduce the load. Small adjustments in foot position produce noticeable changes in difficulty.

Where should I feel this exercise?

You should feel the primary work in the backs of your upper arms, where the triceps brachii sits. A secondary burn in the anterior deltoid and across the chest is normal given the involvement of the pectoralis major heads.

How is this different from a standard dip on parallel bars?

On parallel bars you lift your full bodyweight. With the suspension trainer you lean back into the handles, so only a portion of your bodyweight loads the triceps. This makes the movement accessible if you cannot yet perform a full bodyweight dip.

How high should the suspension trainer be set?

Starting at roughly hip height is a good baseline. Setting the handles higher reduces your range of motion and lowers the load; setting them lower increases both. Adjust based on your comfort and the range of motion you can control with good form.

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