Arms · Leverage Machine
Kneeling Assisted Triceps Dip
How to do the kneeling assisted triceps dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Leverage Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set the assist weight on the dip machine and kneel on the support pad. Grip the parallel bars and keep your torso upright, lower your body by bending your elbows until they reach about 90 degrees, then press straight back up by extending your arms.
- 1Your triceps doing the work as you press back to lockout
- 2An upright torso that keeps the load on your arms, not your chest
- 3Your elbows tracking close to your sides
Common mistakes
- Leaning forward, which shifts the work onto your chest
- Flaring your elbows wide
- Bouncing out of the bottom off the assist pad
Muscles worked
The kneeling assisted triceps dip mainly works the triceps, with the mid chest and front delts assisting.
- TricepsPrimary
- Mid ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Lower ChestMinor
- Upper AbsMinor
Kovo programs the kneeling assisted triceps dip for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More triceps exercises
- How to do the bent-over tricep extension
- How to do the crossbody tricep extension
- How to do the cable katana tricep extension
- How to do the cable single arm tricep extension
- How to do the kickback
- How to do the lying tricep extension
Last reviewed June 2026.