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Dips / Leg Raise Station

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Dips Machine
Exercises You Can Do On This Machine

Tap “How to do it” for step-by-step instructions per exercise.

Parallel Bar Dips
Primary muscle • Triceps • Intermediate
3×6–12
How to do it
  1. Grip bars, start at top with arms straight, shoulders down.
  2. Lean slightly forward if targeting chest; upright for triceps.
  3. Lower until elbows ~90°, controlled.
  4. Press back to top without swinging.
Breathing: Inhale down, exhale up.
Tip: Keep elbows tracking back, not flaring.
Avoid: Dropping too deep straining shoulders
Vertical Knee Raise
Primary muscle • Lower Abs • Intermediate
3×10–15
How to do it
  1. Support forearms on pads, back against pad, legs hanging.
  2. Brace core, bring knees toward chest by curling pelvis.
  3. Pause at top, squeeze abs.
  4. Lower slowly without swinging.
Breathing: Exhale up, inhale down.
Tip: Initiate from pelvis, not hip flexors.
Avoid: Swinging legs for momentum
Straight-Leg Raise
Primary muscle • Lower Abs • Advanced
3×8–12
How to do it
  1. Same position as knee raise but legs straight with slight knee soft.
  2. Keep legs straight and raise to hip height or higher without arching back.
  3. Hold 1s at top.
  4. Lower with control to just before vertical.
Breathing: Exhale on lift.
Tip: If too hard, start with bent knees.
Avoid: Arching lower back
Chest Dip
Primary muscle • Chest • Intermediate
3×8–12
How to do it
  1. Grip parallel bars, start at top with arms straight.
  2. Lean forward ~30° to bias chest over triceps.
  3. Lower until elbows are ~90°, controlled.
  4. Press back to top without swinging.
Breathing: Inhale down, exhale up.
Tip: Greater forward lean targets chest more.
Avoid: Dropping too deep straining shoulders • Keeping torso upright (targets triceps instead)
Machine Details
  • Equipment: Dips / Leg Raise Station
  • Type: Bodyweight Upper-Body and Core Station
  • Difficulty: Intermediate — Advanced
  • Focus Muscles: Triceps, Chest, Abdominals
  • Auxiliary Muscles: Shoulders, Hip Flexors, Forearms
Quick Tips
  1. Keep your shoulders down and chest lifted to avoid shrugging into the rep.
  2. Use slow, controlled leg raises and avoid swinging for momentum.
  3. Reduce range of motion if shoulder discomfort appears during dips.
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