Assisted Triceps Dip (kneeling)

triceps upper arms leverage machine

Learn how to do the Assisted Triceps Dip (kneeling) with proper form and technique. This leverage machine exercise primarily targets your Triceps, with secondary emphasis on Chest, Shoulders.

Assisted Triceps Dip (kneeling) exercise demonstration showing proper form

How to Do the Assisted Triceps Dip (kneeling)

Follow these steps to perform the Assisted Triceps Dip (kneeling) with correct form:

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) Muscles Worked

Primary

triceps

Secondary

chestshoulders

Exercise Details

Equipment: leverage machine
Body Part: upper arms
Category: Main

Recovery & Training Frequency

Recommended Recovery Time: 1–2 days
Weekly Frequency: 2–4 sessions per week
Why: Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

Sets & Reps by Goal

Strength

Sets: 3–4
Reps: 5–8
Rest: 90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets: 3–5
Reps: 10–20
Rest: 45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets: 2–4
Reps: 20–30
Rest: 20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Assisted Triceps Dip (kneeling)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

Push / Pull / Legs

Push Day

Upper / Lower

Upper Day

Full Body

Any session

Bro Split

Arms Day

Training Day Types:pushupper

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

Muscles & Anatomy

The assisted kneeling triceps dip uses an assisted dip machine to counterbalance a portion of the bodyweight, making the dip accessible for people who cannot yet perform full unassisted dips. The triceps brachii is the primary mover through elbow extension, while the anterior deltoids and lower pectoralis major assist. The kneeling position (knees on the pad) reduces the effective bodyweight that must be pressed. The assisted dip is the most effective starting point for building toward full body-weight dips — one of the highest-value triceps and chest exercises in existence.

Pro Tips for Better Results

1Keep the torso as vertical as possible throughout. Leaning forward shifts emphasis to the pectorals; staying upright keeps the triceps as the primary mover.
2Push through the base of the palm — not the fingertips. Pushing through the palm keeps the wrists in a neutral position and transfers force more effectively through the arm.
3Go deep enough to allow the elbow to bend to approximately 90 degrees. Stopping too high limits range of motion and reduces triceps activation at the bottom, where they're most stretched.

Common Mistakes to Avoid

✗ Using too much assistance weight

Fix: The assistance counterbalances your bodyweight — more assistance = easier. Start with enough assistance to complete 10 clean reps and reduce the assistance as you get stronger. The goal is zero assistance.

✗ Not locking out at the top

Fix: Fully extend the elbows at the top of every rep. This is where the triceps are maximally contracted. Stopping short eliminates the peak contraction.

✗ Flaring the elbows out wide

Fix: Keep elbows pointing backward — not outward. Flared elbows create shoulder impingement risk during dips and shift emphasis away from the triceps.

✗ Shrugging the shoulders upward

Fix: Depress and retract the scapulae before and throughout each dip. Shrugged shoulders compress the subacromial space and stress the rotator cuff.

How to Program the Assisted Triceps Dip (kneeling)

Sets & Reps

3–4 sets of 8–12 reps. Reduce the assistance weight progressively as strength increases. Track both the reps and assistance setting to monitor progress.

Frequency

2 times per week on push or arm days.

Where to Place It in Your Workout

Use as a primary tricep exercise on push days, or as a complement to pressing movements.

How to Progress

Reduce the assistance setting by 5–10 lbs every 2–3 weeks as strength improves. Once you can complete 10 reps with zero assistance, you're ready for body-weight dips.

Variations & Alternatives

Bodyweight Dip (Parallel Bar)

The target progression — full bodyweight on the parallel bars. One of the best triceps and chest exercises for building strength.

Bench Dip

Feet on the floor, hands on a bench behind you. A regression that's easier than parallel bar dips. Load with a plate on the lap to increase difficulty.

Ring Dip

Gymnastic rings instead of fixed bars. The instability of the rings increases shoulder stabilizer and pectoral demand significantly. An advanced variation.

Related Exercises

Frequently Asked Questions

What muscles does the Assisted Triceps Dip (kneeling) work?

The Assisted Triceps Dip (kneeling) primarily targets your Triceps. Secondary muscles worked include Chest, Shoulders. This makes it an effective exercise for developing your upper arms.

What equipment do I need for the Assisted Triceps Dip (kneeling)?

The Assisted Triceps Dip (kneeling) requires leverage machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Assisted Triceps Dip (kneeling) with proper form?

Start by Adjust the machine to your desired weight and height. Kneel down on the pad facing the machine, with your hands gripping the handles. Lower your body by bending your elbows, keeping your back straight and close to the machine. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Assisted Triceps Dip (kneeling)?

For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').

What are the best sets and reps for the Assisted Triceps Dip (kneeling)?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Assisted Triceps Dip (kneeling) best for?

The Assisted Triceps Dip (kneeling) fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.

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