Machine Dips


Muscle Worked

Triceps (triceps brachii) and Pectoral muscles (pectoralis major), The Latissimus Dorsi, lower and middle part of the Trapezius and the Rhomboid muscles [rhomboideus major].


  • Sit up straight with the upper part of your body against the backrest of the machine.
  • If the machine has a start help, operate it with your legs to bring the weights into the starting position without taxing your arms.
  • Hold your arms slightly bent and close to your body and hold the levers about shoulders width apart with your palms facing inwards.
  • Bend your elbows at a 450 angle.
  • Keep your arms close to your body and leave the upper part of your body and your head supported by the backrest.
  • Now, extend your arms until they reach the starting position, where they should be slightly bent.
  • Repeat 8-10 times.


  • While performing the exercise you should fasten a belt around your waist so that your body is not lifted from the seat.