Band Assisted Dip

Band Assisted Dip


This exercise involves using a resistance band to assist in performing dips, which primarily target the triceps, chest, and shoulders. The band helps to support some of the body weight, making the exercise more accessible for those who may not yet have the strength to perform dips without assistance.

Muscle Group

Equipment Required

Band Assisted Dip Instructions

  1. Attach a band to a pull-up bar or dip station.
  2. Step onto the band and hold onto the handles with your palms facing down.
  3. Jump up and straighten your arms to get into the starting position.
  4. Lower your body by bending your elbows until your upper arms are parallel to the ground.
  5. Push yourself back up to the starting position by straightening your arms.
  6. Repeat for the desired number of reps.

Band Assisted Dip Form & Visual

Band Assisted Dip

Band Assisted Dip Benefits

  • Targets multiple muscle groups including chest, triceps, and shoulders
  • Assists in building upper body strength and muscle mass
  • Improves overall upper body stability and balance
  • Can be modified for different fitness levels by adjusting band resistance
  • Low impact exercise that is easy on joints

Band Assisted Dip Muscles Worked

  • Chest muscles (pectoralis major and minor)
  • Shoulder muscles (anterior deltoid and rotator cuff muscles)
  • Triceps brachii
  • Latissimus dorsi
  • Trapezius
  • Rhomboids

Band Assisted Dip Variations & Alternatives

  • Weighted Dip
  • Assisted Dip Machine
  • Bodyweight Dip
  • Ring Dip
  • Parallel Bar Dip