Perform a dumbbell bench dip to target your triceps and shoulders. Start by sitting on the edge of a bench with a dumbbell in each hand.
- Place your hands beside your hips, fingers facing forward.
- Extend your legs in front of you, keeping your heels on the ground.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Push through your palms to return to the starting position.
How to perform the Dumbbell Bench Dip
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Bench Dip using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your biceps.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your biceps rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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