How to do the weighted triceps dip

Step by step

1. Attach a weight plate to yourself via a special belt.
2. Grab a pair of parallel bars and suspend yourself in the air.
3. Maintain an upright body, bring your shoulders back, and engage your abs.
4. Take a breath and lower yourself by bending your elbows.
5. Move down until your elbows are at a 90-degree angle.
6. Hold the position for a moment and press yourself back to the top as you exhale.

Muscles worked

Sets and reps

Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.

Programs that use the weighted triceps dip

• 6-Week Bigger Arms3 × 10
• 8-Week Upper Body Emphasis3 × 10
• 6-Week Back Builder3 × 10
• 8-Week Bench PR3 × 8
• Arnold Split3 × 10

Track your progress

Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.