How to do the Seated Dip Machine
- Adjust the machine seat so the handles rest near your chest comfortably.
- Place your hands firmly on the handles and sit straight against the pad.
- Press the handles down until your arms are nearly straight, without slamming the elbows.
- Lower the handles under control until you reach a deep but comfortable elbow bend.
Full technique — 7 steps
- Adjust the seat so the handles sit near your lower chest with shoulders comfortably below your ears.
- Sit tall against the pad and place your hands firmly on the handles.
- Start with elbows bent and slightly behind your torso without letting shoulders roll forward.
- Tighten your stomach and press the handles downward by extending your elbows.
- Continue until your arms are straight or nearly straight without slamming the elbows into full extension.
- Lower the handles back under control until you reach a deep but comfortable elbow bend.
- Begin the next rep from the same seated position without bouncing the weight stack.
Common mistakes
- Shoulders shrugging toward ears
- Cutting the bottom range short
- Bouncing the weight stack
- Rolling shoulders forward at bottom
- Slamming the elbows straight
Form cues
- Drive through the handles
- Keep shoulders down
- Let elbows fully bend
- Press arms nearly straight
