220 kcal
Dip Bar, Resistance Band, Smith Machine
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Triceps, Biceps
8 min
A classic dip-bar dip that emphasizes the triceps by keeping the torso more upright and the elbows tracking back as you lower and press.
Step 1
Hold yourself at the top of the dip bars with your arms straight and shoulders down away from your ears. Keep your torso tall and your core tight so you don’t swing. Let your legs hang slightly behind you with your feet together.
Step 2
Lower yourself until your elbows are about 90 degrees, keeping your elbows close and pointing behind you. Stay upright rather than leaning far forward to keep the load on your triceps. Pause briefly without letting your shoulders shrug up.
Step 3
Press down into the bars and straighten your arms to return to the top. Keep your shoulders down and your body steady—no bouncing. Fully lock out your elbows to finish each rep with the triceps doing the work.
