Band-Assisted Dip

The upright dip with a band across the bars under the knees; it helps most at the bottom, the hardest point.

How to do it

Setup

Band across the bars, knees or feet on it, arms locked, torso upright.

Steps

Lower to about 90° at the elbows, torso upright.
Keep both knees square on the band.
Press to straight arms; thin the band as you get stronger.

Common mistakes

Knees slipping off the band: settle both before the first rep. Leaning forward: that is the chest dip; stay upright. Dropping fast: the band throws you back up; lower under control.

Breathing

Inhale lowering, exhale pressing.