Skill level
Strength Training
Dip Station
Body Parts
Delts, Pecs, Triceps

Step-by-step instructions

1. Suspend yourself over the bars of a dip station, holding a medicine ball or dumbbell between your feet.
2. Lower your weight until your triceps are parallel with the floor, keeping your elbows tight to your sides and your torso vertical.
Trainer's tips
  • Select a weight that brings you near to failure at the desired rep count.
  • Squeeze your triceps hard at the top of the move.