Assisted dip with resistant band
Assisted dips with a resistance band use the band to support part of your body as you work your chest and the backs of your upper arms. They help you practise the dip movement with less of your body weight to manage, making the exercise more approachable.
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You move through the same lowering and pressing pattern as a regular dip, with a loop band providing support. You should feel the effort mainly across your chest and along the backs of your upper arms, with some work at the front of your shoulders. The band should make the movement feel more manageable, not remove the effort entirely.
The single change is the addition of a loop band for support, which reduces how much of your body weight you have to move through the dip. You still feel your chest and upper arms working, but the pressing portion becomes more manageable. Pick this version when a regular dip feels out of reach or when you want to build familiarity with the movement.
This variation lets you build pressing strength and confidence while practising a recognisable dip pattern. It suits you if you are working towards an unsupported dip or prefer some help through the movement. You will still need to be comfortable supporting yourself through your arms and shoulders, so choose enough assistance to keep the movement controlled.
Within a general upper-body session, it fills the same place as a regular dip; the band simply makes that choice more accessible while you are building towards the unsupported version. If no loop band is available, a regular dip is the equipment-free alternative, provided you are comfortable managing your body weight without assistance.
How to do it
Secure the resistance loop band across two parallel dip handles, leaving a supported section between the handles.
Grip the handles with your palms facing inward and begin with your arms straight beneath your shoulders.
Place both knees on the middle of the band, allowing it to support part of your body.
Bend your elbows to lower your body until your upper arms are roughly level with the floor.
Press down through the handles until your arms are straight and you have returned to the starting position.
Lower your feet to the floor while keeping your hands on the handles.
Lift your knees away from the band once your feet are supporting you.
Release your grip on the handles once you are standing securely on the floor.