How to Do Cable Dip

Form Cues

1. 1

   Set both pulleys to the highest position, grip handles, lean slightly forward and press down through a dipping arc until elbows reach about 90 degrees

2. 2

   Slight forward lean emphasizes chest; staying more upright shifts focus to triceps — pick your lean based on goal

3. 3

   Keep your core braced and legs steady, using a staggered stance if that helps stability

4. 4

   Control the return to the top rather than letting the cables snap your arms up

Common Mistakes

• ●

  Locking out elbows hard at the bottom — stop just short of full extension to keep tension on the muscle and protect the elbow joint

• ●

  Leaning too far forward, which can shift excess strain to the shoulders instead of the chest and triceps

• ●

  Using too much weight, which shortens the range and turns the dip into a partial press