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Resistance Band Assisted Dip
Assisted dip on parallel bars using a resistance band that targets chest, shoulders, and triceps to build upper body strength and stability; suitable for beginners progressing to unassisted dips.
About Exercise
Equipment
Bands, Dip Bars
Difficulty
2/5 • Beginner
Primary Muscle Groups
Triceps, Chest
Secondary Muscles
Lats, Traps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTriceps
9/10Lateral Head, Medial Head
Chest
8/10Mid Chest
Shoulders
7/10Anterior Delts
Lats
4/10Traps
3/10Upper Traps
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Loop a resistance band around the middle of parallel bars to create a sling. Step one foot or place both knees into the band, grip bars slightly wider than shoulders with arms extended.
- Engage core and keep chest up.
- Inhale and bend elbows to lower body slowly.
- Descend until upper arms are parallel to floor.
- Exhale and press through palms to extend arms.
- Push body up to starting position.
- Avoid locking elbows at top.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Keep elbows tucked.
- Core tight throughout.
- Gaze forward.
- Ribs down.
- Push through palms.
Breathing
Inhale during descent and brace core; exhale during ascent.
Tempo
3-1-1
Range of Motion
Lower until upper arms parallel to floor or elbows at 90 degrees; extend arms without full lockout.
Safety
Safety Notes
- Secure band firmly to bars.
- Stop if shoulder or elbow pain occurs.
- Use thicker band if needed for more assistance.
- Avoid hyperextension of elbows.
- Prioritize form over depth.
Spotting
Not typically required with band assistance; use spotter for heavy progressions or if form falters.
Common Mistakes
- Flaring elbows excessively.
- Bouncing at bottom.
- Leaning too far forward.
- Locking elbows at top.
- Sagging shoulders.
When to Avoid
- Acute shoulder impingement
- Elbow joint pain
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic upper body pushing strength
- Familiarity with bodyweight dips
Also known as
Band Assisted Dip, Assisted Parallel Bar Dip, Resistance Assisted Dip
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