Chest · Resistance Band
Band Assisted Dip
How to do the band assisted dip, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPress
- Mechanic
- Compound
How to do it
Loop a resistance band across the dip bars and rest your knees or feet on it for support. Grip the bars with arms straight and lower yourself by bending the elbows until your upper arms are about parallel to the floor, then press back up. The band reduces your bodyweight so you can build dip strength with full range.
- 1Lower chest and triceps engaging as you press
- 2Ribs kept down and shoulders stable through the dip
- 3Controlled lowering rather than dropping fast
Common mistakes
- Shrugging your shoulders or overarching the lower back
- Bouncing out of the bottom on the band's stretch
- Cutting the depth short to make reps easier
Muscles worked
The band assisted dip mainly works the lower chest, triceps, and mid chest, with the upper chest and front delts assisting.
- Lower ChestPrimary
- TricepsPrimary
- Mid ChestPrimary
- Upper ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the band assisted 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 chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.