Assisted Triceps Dip (kneeling)
Use a fixed machine groove to build lockout strength and arm thickness: Assisted Triceps Dip (kneeling) finishes an arm session cleanly.
How to do Assisted Triceps Dip (kneeling)
- 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.
- Pause for a moment at the bottom, then push yourself back up to the starting position.
- Repeat for the desired number of repetitions.
Assisted Triceps Dip (kneeling) Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add one plate only when the full range stays smooth.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Control the return instead of letting the stack drop.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Match the seat and pad settings every session.
Common Assisted Triceps Dip (kneeling) Mistakes
Letting the weight stack crash on the way back
Control the return for the same count as the working phase.
Drifting the elbows forward on every rep
Pin the upper arms in place so only the forearm moves.
Easier and Harder Than Assisted Triceps Dip (kneeling)
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Assisted Triceps Dip (kneeling) — Frequently Asked Questions
How do you do the Assisted Triceps Dip (kneeling)?
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. Use a leverage machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Assisted Triceps Dip (kneeling) work?
The Assisted Triceps Dip (kneeling) primarily targets the triceps. It is classified as a arms exercise and is performed with a leverage machine.
How many sets and reps of the Assisted Triceps Dip (kneeling) should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Control the return instead of letting the stack drop. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Assisted Triceps Dip (kneeling) good for beginners?
Not usually. The Assisted Triceps Dip (kneeling) is an advanced movement that assumes existing strength and joint control. Build up through easier arms progressions first, then add this once the basics feel comfortable.
What can I do instead of the Assisted Triceps Dip (kneeling)?
Try the Dumbbell Twisting Bench Press, Triceps Dip (between Benches) or the Cable Kickback. Each trains the triceps with a similar movement pattern, so you can swap based on the equipment you have available.
