Assisted Triceps Dip (kneeling)

tricepsupper armsleverage 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:

  1. 1Adjust the machine to your desired weight and height.
  2. 2Kneel down on the pad facing the machine, with your hands gripping the handles.
  3. 3Lower your body by bending your elbows, keeping your back straight and close to the machine.
  4. 4Pause for a moment at the bottom, then push yourself back up to the starting position.
  5. 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

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.

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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.

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