Instructions

1

Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and maintain an upright torso with neutral spine alignment.

2

Grip the handle with both hands at chest height using a neutral grip, engage core muscles, and position shoulders slightly back.

3

Slowly pull the handle downward and toward the torso by retracting and depressing the scapula, allowing the lats to lengthen as resistance increases.

4

Drive the elbows down and back, squeezing the lats at the bottom of the movement, then return to starting position with controlled momentum.

PRIMARY MUSCLESLatissimus Dorsi

SECONDARY MUSCLESRhomboids, Trapezius, Posterior Deltoids, Biceps

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

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

Benefits

Improves overall Upper Arms stability and proprioception during heavy loads.
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.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
Reduces the likelihood of Upper Arms injuries by reinforcing connective tissue strength.

Common Mistakes

Shrugging the shoulders or compensating with secondary muscles rather than isolating the Latissimus Dorsi.
Failing to achieve a full range of motion, which drastically limits Latissimus Dorsi engagement.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Upper Arms.

Pro Tips

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

Exercise Variations

Dumbbell Triceps Dip
Cable Triceps Dip
Banded Triceps Dip

Triceps Dip