Suspension Triceps Dip

How to do the Suspension Triceps Dip

1. 1Set the suspension trainer handles to approximately chest height and face away from the anchor point.
2. 2Grasp the handles with a neutral grip, arms fully extended in front of you at chest height.
3. 3Walk your feet forward until your body leans forward and your weight loads onto the handles.
4. 4Keeping your elbows close to your sides, bend your elbows to lower your body forward and down under control.
5. 5Lower until your elbows reach roughly 90° and your upper arms are parallel to the ground.
6. 6Press through your palms to extend your elbows and return to the starting position.
7. 7Maintain a straight line from head to heels throughout each rep.
8. 8Complete your reps, then walk your feet back to the upright position before releasing the handles.

Form tips

• Track your elbows close to your torso — flaring them out reduces triceps recruitment and stresses the shoulder joint.
• Control the lowering phase over 2–3 seconds to maximize time under tension in the triceps.
• Walk your feet further forward (steeper lean) to increase difficulty; walk them back toward the anchor to reduce resistance.
• Keep your core braced to prevent your hips from sagging or your torso from rotating during the movement.

Common mistakes

• Flaring the elbows outward, which shifts load onto the chest and shoulders instead of isolating the triceps.
• Using momentum or letting the straps swing rather than controlling the movement through deliberate elbow flexion and extension.
• Allowing the hips to drop below the shoulders, converting the exercise into a chest dip rather than a triceps dip.
• Standing too upright — insufficient forward lean puts little load on the triceps and makes the exercise ineffective.

Frequently asked questions