Assisted Triceps Dip kneeling

Instructions

1
Stand facing the cable machine with feet shoulder-width apart. Grasp the pull-down bar with a wide grip (hands slightly wider than shoulder width). Maintain an upright posture with a slight forward lean from the hips.
2
Sit or stand with your torso upright and core engaged. Position yourself so the cable runs vertically from above. Keep your chest up and shoulders back in the ready position before initiating the movement.
3
Slowly allow the bar to rise back up toward the starting position by extending your arms overhead and slightly forward. Control the weight throughout this lengthening phase, resisting the cable's pull back to full extension with a 2-3 second eccentric tempo.
4
Initiate the movement by driving your elbows down and back, pulling the bar down toward your upper chest. Focus on leading with your elbows rather than your hands. Bring the bar to chest height while maintaining an upright torso, then pause briefly before returning to start.
PRIMARY MUSCLESLatissimus Dorsi
SECONDARY MUSCLESRhomboids, Trapezius, Posterior Deltoids, Biceps
EQUIPMENTLeverage machine
DIFFICULTYBeginner

Overview

When programming for Latissimus Dorsi growth, the Assisted Triceps Dip kneeling stands out as a highly efficient Strength choice. Performing this movement with Leverage machine forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Significantly enhances the structural integrity and power of the Latissimus Dorsi.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Promotes balanced muscular development by effectively recruiting the Latissimus Dorsi and associated synergists.

Pro Tips

If you feel this primarily in your joints rather than the Latissimus Dorsi, instantly lower the weight and readjust your Leverage machine setup.

Muscle Anatomy

The primary driver is the Latissimus Dorsi. However, the movement also recruits Rhomboids, Trapezius, Posterior Deltoids, Biceps to maintain control of the Leverage machine.

Beginner Tips

If you are new to the Assisted Triceps Dip kneeling , focus on mastering the movement pattern with zero weight before adding Leverage machine.

Frequently Asked Questions