Arms
TRX dips
A high-stability bodyweight challenge that targets the triceps while demanding total core control.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.