Dip Machine
The Dip Machine is a beginner cable machine exercise that works the Triceps. Follow the steps below.
Target musclesTriceps
EquipmentCable Machine
LevelBeginner
How to do the Dip Machine
- Sit securely in a dip machine, select the weight and firmly grasp the handles.Now keep your elbows in at your sides in order to place emphasis on the triceps.
- The elbows should be bent at a 90 degree angle.As you contract the triceps, extend your arms downwards as you exhale.
- Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle.Now slowly let your arms come back up to the starting position as you inhale.Repeat for the recommended amount of repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
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Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.