Which muscles does the Suspender Self-assisted Triceps Dip work?

This exercise primarily targets the triceps, helping build strength and definition in the upper arms. It also engages the shoulders and chest as secondary muscles, while your core works to stabilize your body throughout the movement.

What equipment do I need for the Suspender Self-assisted Triceps Dip?

You’ll need a suspension trainer such as TRX straps or similar adjustable handles anchored securely at waist height. If you don’t have access to a suspension trainer, parallel bars or sturdy rings can be used as an alternative.

Is the Suspender Self-assisted Triceps Dip suitable for beginners?

Yes, beginners can perform this exercise by keeping their feet closer to the suspension anchor to reduce the load on the arms. As strength improves, you can step further forward to increase the resistance and make the movement more challenging.

What are common mistakes to avoid when doing this exercise?

Avoid flaring your elbows too wide as it puts unnecessary strain on your shoulders. Keep your core engaged to prevent arching your back, and make sure to control the movement both when lowering and pressing back up to prevent injury.

How many sets and reps should I do for triceps strength?

For strength and muscle building, aim for 3–4 sets of 8–12 controlled reps, resting 60–90 seconds between sets. Beginners may start with 2–3 sets of 10 reps to build endurance and proper form before increasing intensity.

What safety tips should I follow when performing this exercise?

Ensure your suspension trainer is securely anchored and that handles are at an appropriate height. Warm up your shoulders, arms, and core beforehand, and avoid locking out your elbows completely to reduce joint stress.

Are there variations of the Suspender Self-assisted Triceps Dip?

Yes, you can increase difficulty by extending your legs straight forward for a greater angle or using a single suspension handle for unilateral work. To make it easier, keep your knees bent and feet closer to your body to lighten the load.

Suspender Self-assisted Triceps Dip

Target Muscles

Primary:

Triceps

Secondary:

Shoulders

Chest

Equipment Required

Bodyweight

Other

Exercise Type

Reps Only

How To Do

Stand between two suspension trainer straps with handles at waist height, holding a handle in each hand and arms extended straight down. Step your feet forward to angle your body, then bend your elbows to lower your body until your upper arms are parallel to the floor. Press through your hands to straighten your arms and return to the starting position, keeping your core engaged throughout.

Step-by-Step Instructions

Stand between two suspension trainer straps. Adjust the straps so the handles are at about waist height.
Grab a handle in each hand and extend your arms straight down.
Step your feet forward until your body is at an angle to the floor.
Bend your elbows and lower your body toward the floor until your upper arms are parallel to the floor.
Straighten your arms and push your body back up to the starting position.
Repeat for the desired number of repetitions.

Explore more triceps exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Suspended Triceps Dip

Triceps

Bands

Suspender Triceps Extension Push-up

Triceps

Bands

Handstand Push-Up

Shoulders

Triceps

Bodyweight

Barbell Close-Grip Bench Press

Triceps

Bench • Barbell

Frequently Asked Questions

Which muscles does the Suspender Self-assisted Triceps Dip work?: This exercise primarily targets the triceps, helping build strength and definition in the upper arms. It also engages the shoulders and chest as secondary muscles, while your core works to stabilize your body throughout the movement.
What equipment do I need for the Suspender Self-assisted Triceps Dip?: You’ll need a suspension trainer such as TRX straps or similar adjustable handles anchored securely at waist height. If you don’t have access to a suspension trainer, parallel bars or sturdy rings can be used as an alternative.
Is the Suspender Self-assisted Triceps Dip suitable for beginners?: Yes, beginners can perform this exercise by keeping their feet closer to the suspension anchor to reduce the load on the arms. As strength improves, you can step further forward to increase the resistance and make the movement more challenging.
What are common mistakes to avoid when doing this exercise?: Avoid flaring your elbows too wide as it puts unnecessary strain on your shoulders. Keep your core engaged to prevent arching your back, and make sure to control the movement both when lowering and pressing back up to prevent injury.
How many sets and reps should I do for triceps strength?: For strength and muscle building, aim for 3–4 sets of 8–12 controlled reps, resting 60–90 seconds between sets. Beginners may start with 2–3 sets of 10 reps to build endurance and proper form before increasing intensity.
What safety tips should I follow when performing this exercise?: Ensure your suspension trainer is securely anchored and that handles are at an appropriate height. Warm up your shoulders, arms, and core beforehand, and avoid locking out your elbows completely to reduce joint stress.
Are there variations of the Suspender Self-assisted Triceps Dip?: Yes, you can increase difficulty by extending your legs straight forward for a greater angle or using a single suspension handle for unilateral work. To make it easier, keep your knees bent and feet closer to your body to lighten the load.