Triceps Dip (Weighted)
Trains the triceps. You need a machine. 3 of our free programs use it.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Triceps Dip (Weighted)
These numbers are counted from the programs themselves, not averaged off the internet.
3of our 50 programs use it
2×6–10the shape they run most (1 session)
1:30typical rest between sets
1open the session with it
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| German Volume Training (GVT) | Day 3 — Arms & Shoulders | 1×10 9×10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| Madcow 5×5 | Friday — Intensity (PR) | 3×8–12 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
| PHAT | Upper Power | 2×6–10 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Triceps Dip (Weighted) progress week by week
Full runs of 3 programs that use it, session by session, in the real app.
Muscles worked
What Triceps Dip (Weighted) trains
Technique
How to do the Triceps Dip (Weighted)
- Attach a weight to a dip belt around your waist or hold a dumbbell between your ankles. Grasp the parallel bars with your palms facing inward and press up to full arm extension.
- Keep your torso as upright as possible with your legs hanging or crossed beneath you.
- Lower your body by bending your elbows, keeping them close to your sides, until your upper arms are parallel to the floor.
- Push through your palms to extend your elbows and lift your body back to the starting position. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your torso upright to emphasize your triceps; leaning forward shifts the work to your chest.
- Use a weight that allows a full range of motion with proper form.
- Lower yourself slowly and with control to protect your shoulders and elbows.
- Exhale as you press up and inhale as you lower down.
Substitutes
Swap Triceps Dip (Weighted) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Triceps Dip (Weighted) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.