Procaryote
Elbow · Strengthening

Chair Dips

Chair dips, 3 sets, 8 repetitions, controlled movement

Illustration of the Chair Dips exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8

Description: Sit on the edge of a stable chair, hands placed beside the hips. Move the feet forward and slowly lower by bending the elbows until your arms form approximately a 90-degree angle, then push up to return to the starting position.

Tips: Keep your back close to the chair and shoulders down to avoid unnecessary tension. Control the movement well, especially during the descent.

Progression: Gradually increase the number of repetitions or add a 2-second pause at the bottom of the movement when comfortable.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
Chair
Starting position
Seated on the edge of a chair, hands on the edge beside hips
Clinical goal
Strengthening the muscles around the elbow
Also known as
triceps dips, elbow flexion on chair, rear support on chair

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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See all elbow exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.