A dip variation performed using cable resistance to target the triceps, chest, and front deltoids.
- +Provides constant tension throughout the movement
- +Allows controlled resistance and range
- –Poor shoulder positioning can cause discomfort
- –Excessive forward lean can shift emphasis away from the triceps
This exercise targets:
Chest
Lower Chest
Middle Chest
Serratus
Upper Chest
–
Triceps
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set two cable handles at about shoulder height
- Stand between them and grip the handles firmly
- Step slightly forward and lean your torso forward a little
- Start with elbows bent and hands near your lower chest
- Press the handles down and back by straightening your elbows
- Keep your chest up, shoulders down, and core tight
- Pause when your arms are nearly straight, then return slowly
- Use light weight first and avoid locking or painful shoulder positions
