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Machine Dip

Machine Dip
Table Of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move


Target Muscle: Biceps

Machine Dip or Extension Overview

If you want to work on your biceps to get bigger arms, then machine dip would be best. It targets your triceps, strengthens them, and widens your chest and shoulders. It can help you achieve your goal of bigger arms.

The dip machine will save you a lot of time because it’s easy to use. Also, it has a selector pin or plates that help you select the weight you want to work with. However, if you don’t know how to use the machine, you should ask the gym instructor first.

How to Do It?

  • Sit properly on the machine, choose the weights and hold the handles.
  • Now keep your elbows at your side to focus on the triceps. You should bend your elbows at a 90-degree angle
  • Extend your arms while you contract the triceps and exhale.
  • Now bring back your arms to the normal position as you inhale.
  • Follow repeating the same process.

Machine Dip Tips

  • Focus on your arm movement.
  • Use and adjust weights according to the instructions of a trainer.
  • Do the workout slowly and in a controlled manner.

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