How do I make the exercise easier?

Place one or both feet on the floor behind you to sit into the movement, using your legs to assist with the upward drive.

What is the benefit of using straps over a fixed bar?

The instability of the straps forces the stabilizer muscles in your shoulders and core to work harder than they would on a standard dip station.

Are TRX dips safe for people with shoulder pain?

Because the straps move freely, they allow for a more natural joint path, but anyone with active shoulder impingement should limit the range of motion.

How to Perform TRX Dips: Form, Benefits, and Tips

Master the TRX dip with our expert guide. Learn the proper technique to build tricep strength and improve upper body stability using suspension trainers.

How to Perform

Adjust the TRX straps to the mid-length position and stand between the handles.
Grasp the handles with a neutral grip and press down to lift your body, locking your elbows at your sides.
Lower your body by bending your elbows until your upper arms are parallel to the floor, keeping your hands close to your hips.
Maintain a vertical torso and tight core to prevent the straps from sawing or swinging.
Drive through your palms to extend the arms and return to the starting position.
Contract your triceps at the top of the movement before beginning the next repetition.

Common Mistakes

Allowing the elbows to flare outward away from the body
Leaning too far forward which shifts tension to the chest
Using momentum or 'sawing' the straps to complete the rep
Resting the straps against the arms for artificial stability

Muscles Worked

Primary movers

Triceps

Stabilizers

Chest
Shoulders
Core

Related Guides

Air Pushdown — Arms
Alternating Biceps Curls With Dumbbell — Arms
Alternating dumbbell hammer curl — Arms

Triceps · Arms