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Band Assisted Dip

Band Assisted Dip

The Band Assisted Dip is a fantastic exercise that targets multiple muscles in your upper body, including your chest, shoulders, and triceps. This exercise is a variation of the traditional dip and is often used as an assisted progression to help build strength and eventually perform unassisted dips. To perform the Band Assisted Dip, you will need a resistance band. Begin by attaching the resistance band to a sturdy anchor point overhead, making sure it is securely in place. Stand facing away from the anchor point, grabbing the resistance band with both hands, palms facing down. Place your feet hip-width apart and walk forward until there is tension in the band. This will be your starting position. Bend your knees slightly and lean forward, allowing your chest to move towards the floor. Your shoulders should be relaxed and your back in a neutral position. From this starting position, lower your body by bending your elbows until your upper arms are parallel to the floor. Keep your elbows close to your sides throughout the movement. Pause for a second at the bottom position, then push through your palms to extend your arms and return to the starting position. Repeat for the desired number of reps. The Band Assisted Dip is a great exercise for individuals of all fitness levels. By using the resistance band, you can adjust the level of assistance based on your strength. As you become stronger, you can gradually decrease the assistance provided by the band until you can perform unassisted dips. Remember to focus on proper form and engage your core throughout the movement. Keep your movements controlled and avoid using momentum to complete the exercise. By incorporating the Band Assisted Dip into your upper body routine, you'll be well on your way to building strength and achieving your fitness goals.


  • Step 1: Attach a resistance band to a pull-up bar or any sturdy overhead structure.
  • Step 2: Place your knees or feet in the looped end of the band, depending on your strength level.
  • Step 3: Grab the bar with an overhand grip and hang with your arms fully extended.
  • Step 4: Engage your core, squeeze your shoulder blades together, and slightly lean forward.
  • Step 5: Bend your elbows and lower your body as far as possible while maintaining control.
  • Step 6: Push through your hands and straighten your arms to return to the starting position.
  • Step 7: Repeat for the recommended number of repetitions.

Tips & Tricks

  • Gradually increase the resistance of the band to challenge your muscles.
  • Focus on maintaining proper form throughout the entire movement.
  • Engage your core muscles to stabilize your body during the exercise.
  • Control the lowering phase to maximize muscle activation and prevent injuries.
  • Include band assisted dips as part of a well-rounded upper body workout routine.
  • Pay attention to your breathing and exhale as you push yourself up from the dip position.
  • Listen to your body and take breaks as needed to prevent overexertion or strain.
  • Consistency is key, aim to perform band assisted dips regularly for optimal results.
  • Ensure that the band is securely anchored and safely attached to a stable structure.
  • Gradually decrease the assistance provided by the band as your strength improves.

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