Narrow-Grip Dip

Setup

1. Select the desired weight on the selector stack to offset your body weight. The heavier the weight selected, the easier the exercise becomes.

2. Step onto the platform or place your knees onto the pad, as designed for your machine.

3. Grasp the handles firmly with a neutral or forward-facing grip, ensuring your arms are straight to start.

Movement

1. While keeping your elbows tucked close to your body and torso slightly leaning forward to target the triceps, slowly lower your body by bending your elbows.

2. Descend until your shoulders are slightly below your elbows or as far as your mobility comfortably allows.

3. Pause briefly at the bottom, maintaining control and avoiding momentum.

4. Push back up by extending your elbows until your arms are near full extension. Focus on contracting your triceps at the top of the movement.

Tips

• Keep your core engaged and your neck neutral throughout the movement.

• Do not lock out your elbows completely at the top if you feel strain in the joint; keep constant tension on the working muscles.