VARIATIONS
Cable Weighted Dip
Cable attached to dip belt adds resistance beyond bodyweight.
This advanced compound push movement targets the triceps while heavily engaging the chest and front deltoids under continuous tension. Adding cable resistance through a dip belt increases the load beyond bodyweight to drive hypertrophy in advanced lifters.
HOW TO DO IT
- Attach the cable to your dip belt and kneel near the low pulley.
- Mount the dip station bars with arms fully extended and shoulders above hands.
- Lean your torso slightly forward to engage the chest muscles.
- Lower your body by bending your elbows until you feel a stretch in the shoulders.
- Push through your palms to extend your arms and return to the top position.
COMMON MISTAKES
- Flaring elbows out excessively instead of tucking them slightly.
- Descending too deep and straining the shoulder joint capsule.
- Using momentum to bounce out of the bottom position.
- Shrugging shoulders up toward the ears during the ascent.
TIPS
- Keep your core braced to prevent swinging or rotating the hips.
- Drive through the mid-palm rather than letting weight shift to the wrists.
- Maintain a slight forward lean to maximize chest involvement.
SAFETY
- Ensure the dip belt carabiner is securely locked before mounting the bars.
- Stop immediately if you feel sharp pain in the front of the shoulder.
- Verify the cable path is clear of the dip station frame to prevent snagging.
DETAILS
- Muscles
- Triceps
- Equipment
- Cable MachineDip StationDip Belt
- Type
- Strength Training
- Difficulty
- Advanced
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Dip
- Load position
- On the hips
- Arms
- Both
- Torso lean
- Leaning forward
- Body position
- Kneeling
- Pulley height
- Low
- Load type
- Weighted
SIMILAR EXERCISES
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